The Crane Pose or Bakasana, also sometimes known as Crow Pose or Kakasana, is a slightly challenging arm balance pose. This is a great pose for b-boys as it increases balance, coordination and concentration. It serves as a good preparatory pose for even more challenging arm balance poses like Sirsasana or the Headstand.

Health Benefits

The Crane Pose focuses mainly on the wrists and strengthens them along with the arms. It stretches the abdominal muscles and opens up the groins. Most importantly, this pose helps to stretch the spine fully and increases its flexibility.

This pose is known to increase physical, mental strength and push the endurance levels further.

Getting into Pose

What you need: Room with fresh air (if you’re doing it inside, otherwise do it in open area), and you.

Difficulty Level: Intermediate

Initial Position: Mountain Pose (Tadasana)

Drishti or Gaze: Forward

Steps

1. Get into the initial position. Bend down and place your palms on the floor, about a foot in front of your feet. You can slightly bend your knees if you want.
2. Bend your elbows a little and get onto your toes, while bending your knees to touch your armpits. Transfer partial weight of yours onto your hands.
3. Lift any one leg off the floor while simultaneously distributing all your weight between the two hands.
4. Gradually lift the other leg off the floor, letting your weight go completely off the ground. Press the feet together while squeezing in your legs together as well.
5. Hold the pose for about 3 breaths. Gradually release and relax.

Relax in Crocodile pose, if you feel exerted.

Other Variations

• Side Crane/Crow Pose (Parsva Bakasana) – Advanced version: This variation of the Crane Pose helps tone the belly and spine and improves focus and concentration. Squat with both your knees together (touching your chest). Lean forward onto the balls of your feet, placing the palms in front of you. Turn your knees to the right. Lean forward and place your hips on top of your left arm and the knees on top of your right arm. Now one-by-one, take both feet off the floor. Hold for a few breaths. Release, relax and repeat. Follow same steps on other side too.

Preparatory Poses

• Shoulder Pressing Pose (Bhujapidasana)
• Scale Pose (Tolasana)
• Bound Angle Pose (Baddha Konasana)

Beginner’s Tips

Don’t try to rush while performing this pose. Just remember to keep yourself tucked in tight and when you lift your feet off the ground, make sure you press your upper arms against the shins.

Advanced Poses

• One Legged Crow Pose (Eka Pada Bakasana)
• Peacock Pose (Mayurasana)
• Scorpion Pose (Vrschikasana)

Important Notes

• Avoid doing this pose if you are pregnant, have a wrist injury or are suffering from Carpal Tunnel Syndrome.

Last Updated: Aug 6th, 2014

Next Scheduled Update: Oct 6th, 2014