Crane Pose

A yoga pose that helps with maximum balancing and bringing a sense of accomplishment is the mighty crane pose. It is known as Bakasana and is an arm-balancing posture where you lift half of your body with the support of your wrists only. It helps in strengthening the arms. It is also known to make the abdominal organs stronger. The regular practice of this pose helps in making the hands strong and maintaining overall flexibility. 

The pose is a representation of the three symbols, which are youthfulness, happiness, and longevity. Its regular practice makes one joyful and helps in feeling light with body weight. It takes some time to get a grip on this asana perfectly. The use of proper yoga shirts and bottoms helps in performing the posture better.

How To Perform The Pose?

Here is the step by step instructions of performing the crane yoga pose:

  • Sit on a squatting position on a yoga mat and keep a distance between both the knees. Keep the feet apart flat on the mat and place the palms flat between both the knees.
  • It helps in maintaining a balance and assists in keeping both the knees and elbows at the same level, which is important for pushing the lower body up.
  • Slowly bend your torso towards the forward direction and try to lift your legs balancing in the air. Make sure that the whole body is properly balanced with the help of your palm that is placed flat on the ground. 
  • In order to maintain a proper balance, try slowly moving upward and looking forward. Gradually shift your body weight on the arms and lift up your buttocks. Hold the position for 5 to 10 seconds. 
  • After this, come to your original position slowly, by putting your foot down and go back to the squatting position again to repeat.


  • It helps in strengthening the hands, wrists, and arms and maintaining the flexibility of the overall hands.
  • It helps with better flexibility and maintaining spine elasticity. It enables strengthening the upper back muscles.
  • Regular practice opens up the groin part and is known to massage the abdominal organs.
  • It has therapeutic applications as well, which helps in improving our spirituality and brings joy to our lives.
  • It helps in improving the digestion process and relieves heartburns and acidity problems.
  • It helps in improving your body balance and makes you more confident to go for tougher yoga poses.

Mistakes And Contradictions

The biggest mistake anyone does is, stretching too much on a single day. It is not a pose that can be mastered in a single day, and hence, take it easily and slowly. It is not recommended for people suffering from spondylitis, as it might lead to a neck injury and strain. The asana is not for pregnant women and people suffering from carpal tunnel syndrome.

Best Way To Perform Perfectly

It is a difficult asana as compared to others, and it takes time to perform it to perfection. The beginners must avoid holding the position for too long and avoid too much of the strain. Always remember that the heels and hips are close together with the body tucked in tightly, and this helps in performing it slightly easily for beginners.

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