One-Legged Crow Pose anatomy
One-Legged Crow Pose · Eka Pada Bakasana · Tư thế con quạ một chân
One-Legged Crow Pose mainly works triceps brachii, brachialis, pectoralis major, deltoid; it stretches erector spinae; rotator cuff stabilize.
Opening the 3D model…
Come into Crow: hands shoulder-width apart, elbows bent, knees high on the backs of the upper arms. Once steady, keep the left knee pressing into the left arm, draw the right knee off the arm and extend the right leg straight back at hip height. Weight shifts further forward to balance the extended leg; the triceps, chest, abdominals and right glutes work hard. This is an advanced pose; build a steady Crow first.
Muscles in this pose
Working (contracting): Triceps brachii, Brachialis, Pectoralis major, Deltoid, Serratus anterior, Wrist flexors, Rectus abdominis, Transversus abdominis, Adductors (left), Iliopsoas (left), Hamstrings, Gluteus maximus (right), Quadriceps (right)
Stretching: Erector spinae
Stabilizing: Rotator cuff
Why these muscles work or stretch
- Triceps brachii · Working (contracting): Holds the bent elbows under body weight
- Brachialis · Working (contracting): Holds the elbows bent as the shelf for the knee
- Pectoralis major · Working (contracting): Draws the arms in to meet the knee
- Deltoid · Working (contracting): Mainly the front (anterior) fibers
- Serratus anterior · Working (contracting): Pushes the floor away and rounds the upper back
- Wrist flexors · Working (contracting): The wrist is bent back and stretched, but in an arm balance this group actively presses the fingertips to keep balance
- Rectus abdominis · Working (contracting): Curls the trunk, drawing the navel in
- Adductors · Working (contracting): Squeezes the left knee into the left arm
- Iliopsoas · Working (contracting): Flexes the left hip deeply, keeping the knee high near the armpit
- Hamstrings · Working (contracting): Flexes the left knee, drawing the heel toward the buttock
- Gluteus maximus · Working (contracting): Lifts the right leg back to hip height
- Quadriceps · Working (contracting): Straightens the back knee
- Erector spinae · Stretching: The upper back stays rounded as in Crow
Practice cues
- Press the left knee firmly into the left arm; keep the belly drawn in
- Shift a little further forward as the right leg extends back
- Reach back through the heel at hip height; keep the hips level
- Press the floor away, gaze ahead, neck long
Benefits
- May help build strength in the wrists, arms and shoulders
- Strengthens the abdominals and glutes
- Trains balance and control as one leg leaves its support
Cautions / contraindications
- Avoid with a wrist, elbow or shoulder injury
- Use caution with knee or low back pain
- Avoid during pregnancy
- Advanced pose: learn with a teacher; keep a blanket in front of you
Easier variations
- Start Crow with the feet on a block and extend the back leg only briefly
- Stay in two-legged Crow until it feels steady
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Crow Pose Bakasana
- Sage Koundinya Pose II Eka Pada Koundinyasana II
- Shoulder-Pressing Pose Bhujapidasana
- Eight-Angle Pose Astavakrasana
- Side Crow Pose Parsva Bakasana
- Sage Koundinya Pose I Eka Pada Koundinyasana I
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)