Crane pose yoga – Bakasana

By | May 10, 2018

Crane pose yoga

Crane pose yoga

Crane pose yoga

What is crane pose yoga?

Crane pose yoga also known as bakasana. It is the basic pose for most arm balances in yoga classes.
Bakasana resembles the stance of a crane. In this asana, you have to slightly bend your arms so that the knees come close to the triceps. This yoga pose requires a good amount of strength.  This yoga asana is often performed at the beginning of a yoga class. So make sure to be warmed up properly with several Surya Namaskara (Sun Salutations )  attempting Crane pose.

How To Do The crane pose yoga or Bakasana –

  1. Begin with the Mountain Pose. Keep your feet close together, and place your hands gently on the floor.
  2. Your hands should be shoulder width apart.
  3. Now firmly lift your hips, and make sure that your core muscles are engaged as your knees come closer to your upper triceps(as shown in the image)
  4. Look forward, and gently lift your feet off the floor. Shift your body weight on the arms.
  5. Hold this pose for a few seconds. Straighten your arms to come into the Bakasana.
  6. Hold the pose for up to 30-60 seconds.
  7. Then, lower your feet.


Crane pose yoga short descriptions –

A compact arm balance, crane pose tones and strengthens the abdominal organs and arm.

Crane pose yoga contraindication and cautions –

carpal tunnel syndrome

crane pose yoga anatomical focus –


crane pose yoga benefits –

  1. strengthens arms and wrists
  2. stretches the upper back
  3. strengths the abdominal muscles
  4. opens the groin
  5. tones the abdominal organs

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