The one leg side crane pose is an advanced pose. It is not recommended for beginners of yoga to practice this pose.
Lie down on the floor with the front of your body facing the floor. Rest your forehead on the floor. Bend your arms at the elbows and bring them to rest next to your waist. Ensure your fingers are pointing in the same direction as your shoulders. Lift your upper body off the floor like you would in plank pose.
One Leg Side Crane Pose
Bring your lower body to rest on your toes. Lean forward and try to shift the body weight on to your upper body. Lift your left foot off the ground and place it under your right thigh just above the knee. Now twist your lower body to one side from the hips in such a way that your whole body is at an angle. The thigh of your folded leg should touch your left elbow.
Try to balance the weight of your stretched leg and your lower body on the foot of the folded leg, and on the whole leg itself. Slowly lift the stretched leg off the floor. Dispense the weight of your body equally between your elbows (by leaning your upper torso forward) and on the folded leg (by pressing it against the thigh firmly).
Ideal time to remain in one leg side crane pose
Tilt your head backwards slightly so you are able to look forward. Remain in this position for 20 seconds or as long as you can. Return to the normal plank pose and repeat the whole process with the other leg.
Benefits of the one leg side crane pose
One leg side crane pose strengthens the arms
It stretches the spine and the thighs
It also strengthens the legs and the thighs
Enhances a sense of balance.
As a beginner you can use a block for support under your feet so you do not have any initial balancing problems. You can also place a support under your chin to balance your upper body.Keep practicing side crane pose to master it.