How To Do Crane Pose Yoga


Crane Pose (Bakasana) is an arm balancing yoga pose that can promote strength, flexibility, and balance. It also builds confidence in your body’s ability to move with grace and control. By practicing this pose often, you can improve posture and poise during yoga practice.

In addition to physical health benefits, Bakasana is believed to bring emotional healing as well. This arm balance has the power to help unlock dormant energy and cultivate a sense of peace in one’s heart.

To get into Crane Pose, begin in Mountain Pose or Tadasana. To ensure optimal alignment of the joints, it is important to follow a few steps before going into Bakasana:

1. Begin standing tall with feet hip-width apart and arms extended out towards the side like wings. Take several deep breaths here as you ground and center yourself.

2. Bring your hands together at your chest so that the index fingers and thumbs touch while keeping your elbows slightly bent outward from the sides of your torso.

3. Lean forward slightly with a flat back and abs engaged as you tuck your toes underneath for extra balance; if this feels uncomfortable for the wrists then you may opt for bringing your fingertips lightly onto blocks instead of directly onto the floor beneath you

4a. With both arms staying firmly planted onto the mat (or blocks), bend your knees to come further into a squatting position as if ready to take flight OR 4b If flexibility allows, bring one knee at a time up against either elbow joint so that it appears as though each foot has “grabbed” an elbow”this step should be done in conjunction with point 3 above while ab muscles remain tight and engaged

Taking it further: Moving into Deeper Variations of Crane Pose

Once finding proper alignment in Crane Pose beginner’s state, try taking it further by moving up or down into deeper versions! To move downward, extend legs out fully off the mat while maintaining grip on elbows”this variation focuses more on core engagement than traditional Bakasana does; conversely, when moving upward try lifting feet off mat towards ceiling while still remaining firmly grounded within arms”here feelings of lightness come into play which are ideal for cultivating positive vibes toward self empowerment!

Preparing for Crane Pose

To do crane pose or Bakasana, it is important to make sure that you have the right equipment and warm up properly. What you will need for this pose includes a yoga mat, comfortable clothes, and blocks (for beginners). Doing some warm-up exercises before jumping into this pose is also important for safety reasons, to prevent injury. Examples of warm-up exercises prior to Crane Pose include shoulder rolls, head rotations, some sun salutations poses like Downward Dog or Halfway Lift, cobra pose or low lunge can also help.

In addition to warmed up muscles from stretching and working with your body, it is also important to engage the core and upper body muscles in order to stay safe in this posture. Engaging your core when doing this difficult balancing posture will enable you to keep your spine and torso aligned properly as you find balance. Engaging your arms by pressing the palms firmly against the floor helps you balance better and it can prevent collapse of the chest due to incorrect posture. Additionally, engaging those same arms by slightly bending or “hugging” them close together will create stability in the pose while counteracting any potential weight shifts or falls associated with weak arm engagement. Finally, when performing Crane Pose having a spotter will greatly increase safety as they can help monitor form and keep an eye out for any potential hazards around you!

How to Get Into the Pose

Step 1: Begin by kneeling on the floor. Make sure your knees and hips are at least hip-width apart, and that your feet are slightly apart as well.

Step 2: Planting both hands firmly onto the ground, lean forward so that your palms are in front of you while keeping your back straight.

Step 3: As you lean forward, simultaneously walk your two feet closer to each other. Your toes should be pointed (towards each other) and placed flat on the floor.

Step 4: Now shift the weight of your body onto both arms so that the thighs no longer touch the floor, yet still remain parallel to one another. Try to create a right angle between your torso and thighbones.

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Step 5: Inhale deeply as you engage all muscles throughout your body in order to increase stability while lifting one foot off of the ground. Use the strength within both arms to maintain balance while raising one foot overhead towards the ceiling (try not to let this foot go higher than shoulders). If you’re able, gaze upon a point just beyond where your lifted foot is facing in order to further center your balance.

Step 6: When comfortable in this posture, begin to deepen as for a few moments before slowly lowering down with control and releasing from Crane Pose Yoga back into Child’s Pose using an exhale.

How to Advance in Crane Pose

Crane Pose, also known as Bakasana, is a challenging but rewarding yoga posture. It strengthens your core and arms while helping open your chest and shoulders while improving your balance. To advance in crane pose, start by practicing regularly and breaking down the pose step-by-step.

1. Before attempting crane pose, you should make sure your body is physically prepared for the posture. Practice other strengthening poses such as plank, low lunges and mountain climbers to help ensure your body is strong enough to handle the demands of crane pose.

2. Once you are ready to practice crane pose, it’s important to warm up properly. Doing some sun salutations or gentle twists can help loosen up your joints and prevent injury. Make sure you move slowly as you do this so that you stay present in your body throughout the process.

3. As you do icebreaker poses like warrior one or half moon, focus on engaging the muscles in your legs and core which will help prepare them for Crane Pose later on in the practice session.

4. Start off with Child’s Pose and then move into a modified version of crane pose — such as standing squat with hands on blocks — to get used to lifting yourself off the ground without putting too much weight on your arms or wrists initially.

5a When you’re ready to try a traditional version of crane, start with Mountain Pose at the top of your mat with feet hip-width apart and hips centred over knees; then inhale as you bend elbows and lean forward onto toes into Plank Pose; exhale as you tuck toes underneath pelvis before coming into Crane or Crow Pose
5b Once there take pauses if necessary before wrapping arms around shins with hands clasped pressing forearms actively into inner thighs for support or keeping triceps near ears instead of bending elbows outwards if that’s more comfortable for wrists

6 . Keep gaze focused softly ahead allowing natural arching motion of back from shoulder blades squeezing together rather than pushing away from each other while maintaining full engagement across front side of body: drawing bellybutton towards spine engaged lower belly and pelvic floor muscles inward toward midline

7 .Remember not only to focus on strength building but also surrendering into gentle stillness within transitions between postures; by embracing an often playful approach whilst educating oneself correctly through proper technique one tends build both foundationally solid safe practise & more advanced poses overtime

Common Mistakes to Avoid

Crane Pose, also known as crane stand or Bakasana in Sanskrit, is a challenging and empowering arm balancing pose. It can improve balance, focus and even strengthen your core. However, there are some common mistakes you should avoid when attempting Crane Pose.

First, be sure to warm-up properly. Doing this will help prevent injury and ensure you gain the most benefits from your practice. You also want to make sure that your arms and legs are evenly distributing your weight in this pose ” don’t let your hands bear all of the burden! Keep your elbows slightly bent to ensure this doesn’t happen. Additionally, keep your gaze focused at one point in front of you throughout the pose. This will help give you the necessary focus and concentration to complete it successfully. Another mistake that many people make is allowing their hips to droop down too much while in the posture; rather than allowing them to sink, engage the abdominal muscles to lift them up. This will create more stability and depth in the position. Finally, remember patience and persistence: with regular practice of Crane Pose you’ll begin to gain more balance and control over time which will result in successful crane stands!

Modifications and Variations for Different Levels of Experience

Novice: It can be difficult for a novice to get into Crane Pose (Bakasana). Try starting on your knees instead of in a standing position. Place the hands near your shoulders and lower your hips down onto your heels. Then, bring both feet up together off the ground, pressing through your arms as you lift up the legs. Depending on flexibility and strength, keep the knees bent or straighten the legs. A block can be used under the upper arms for extra support if needed.

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Intermediate: Once an individual is comfortable hovering off of their knees and has some idea of how to engage their core muscles in order to remain lifted, they may be ready to attempt Bakasana from a standing position. Start by coming into a low squat and clasping the hands together in front of you. Make sure both feet are rooted firmly into the ground so that there is stability before attempting to lift up into crane pose. Slowly press through your arms while engaging your core as you move forward into Bakasana with straight legs if possible. For extra support, place yoga blocks under each forearm inside of the elbows (making sure not to put any pressure on the wrists).

Advanced: For those who have mastered full crane pose –or even levitated–variations can add complexity and challenge both physically and mentally! One such variation includes attempting crane pose with one leg extended out at a 90 degree angle from the body rather than bent against it as normal. Others include trying crow pose with closed eyes (Drishti), rocking side-to-side or even bringing one arm off the floor to salute “Namaste” with full balance maintained! Experimentation will help push past boundaries and take this pose to new heights!


Crane Pose is a great pose for everyone, regardless of their yoga experience or level. It offers a wonderful combination of strengthening and stretching as you engage your arms, shoulders, and core. Not only does this pose help build strength, but it also opens up the hips and encourages proper breathing. It can be modified for beginners with one or two blocks to make it more accessible, as well as for advanced practitioners who wish to take their practice deeper. Additionally, Crane Pose can be used to improve balance and coordination. All in all, it’s a beneficial pose that everyone should give a try!

Resources and Further Reading on Crane Pose and Other Yoga Poses

Crane Pose is a posture included in most yoga styles and can be used to strengthen the muscles of the core, legs, and back. It also helps to open up the chest and shoulders and improve balance. To do the Crane Pose, begin by standing in Mountain Pose with your feet hip-distance apart. Reach your arms out wide to either side of your body, palms facing forward and downward. Inhale as you bend your knees deeply, bringing your thighs parallel to the floor and pointing your toes outward. As you exhale, lift your chest and hips off the ground as if trying to touch them to the ceiling without bending your back or neck”your arms should remain extended along with your legs. Keep engaging all four limbs strongly throughout this pose, lifting from below the lifting muscles with each inhalation. Hold for three breaths before slowly lowering down with an exhale.

For those looking to take their Crane Pose practice further, there are modifications that can add difficulty to it such as incorporating more arm strength by clasping opposite elbows behind you or looping a strap behind both knees to help maintain even keel alignment throughout the pose. Other resources available include instructional videos online by recognized teachers which provide proper guidance on grounding into this pose while getting proper spinal alignment. There are also blogs featuring detailed descriptions on how to set up for different variations of Crane poses such as King Pigeon Birdy Dive or Firebird variations which emphasize focusing on opening up space between the shoulder blades while flipping into Headstand or Forearm Stand pose sequences instead of Side Plank Pose at the end of hold time within Crane Posture sequence. All these additional resources make it easier for practitioners of all levels explore yoga poses in greater depth beyond traditional classic basic practice poses; try something new today!

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