Crane Pose Bakasana

Crane Pose Bakasana

The Crane Pose, also known as Bakasana, is a challenging and invigorating yoga pose that requires both strength and balance. It is named after the graceful and focused stance of a crane, as practitioners strive to emulate the bird's poised and stable posture. This pose primarily targets the arms, wrists, and abdominal muscles, while also engaging the shoulders, back, and legs. When performing the Crane Pose, the body is supported by the hands while the knees rest on the back of the upper arms. This creates a secure and compact foundation where the torso leans forward, and the feet lift off the ground. It is crucial to maintain core engagement and stability throughout the pose to prevent tipping forward or backward. Bakasana strengthens the arms, particularly the forearms and triceps, as they bear a substantial amount of body weight. Furthermore, this pose enhances wrist stability and improves flexibility in the wrists and fingers. The abdominal muscles are highly activated to support the balance and hold the legs off the ground. As with any challenging yoga posture, balance and concentration are essential in Crane Pose. Practicing mindfulness and focusing on your breath can aid in maintaining stability and staying present in the pose. With consistent practice, this pose can help build strength, improve balance, and cultivate a sense of poise and mental clarity.


  • Start in a squatting position with your feet hip-width apart.
  • Place your hands shoulder-width apart on the ground in front of you, fingers spread wide.
  • Shift your weight forward onto your arms and lift your heels off the ground.
  • Bend your elbows slightly and lean your knees onto the backs of your upper arms.
  • Engage your core muscles and slowly begin to transfer more weight onto your hands.
  • Lift one foot off the ground by bending the knee and drawing it towards your chest.
  • Once you feel balanced, lift the other foot off the ground as well.
  • Shift your gaze slightly forward and keep your back straight.
  • Engage your leg muscles and hold the pose for as long as comfortable.
  • To release the pose, gently lower one foot at a time back to the ground.
  • Return to a squatting position and rest as needed before repeating or transitioning to another pose.

Tips & Tricks

  • Engage your core muscles to maintain balance.
  • Focus on keeping your gaze forward to help with stability.
  • Start with a modified version of the pose by placing a block or cushion under your head for support.
  • Build strength in your wrists by practicing wrist stretches and exercises.
  • Work on improving your upper body strength to make it easier to support your weight in the pose.
  • Practice arm balances and variations of the crane pose to progress and challenge yourself.
  • Use props such as yoga straps or blocks to assist with achieving proper alignment.
  • Practice regularly to build both strength and flexibility in your body.
  • Listen to your body and take breaks when needed to prevent strain or injury.
  • Incorporate deep breathing and mindfulness into your practice to enhance focus and concentration.


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