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
- 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.
- 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.
- Lift any one leg off the floor while simultaneously distributing all your weight between the two hands.
- 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.
- Hold the pose for about 3 breaths. Gradually release and relax.
Relax in Crocodile pose, if you feel exerted.
- 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.
- Shoulder Pressing Pose (Bhujapidasana)
- Scale Pose (Tolasana)
- Bound Angle Pose (Baddha Konasana)
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.
- One Legged Crow Pose (Eka Pada Bakasana)
- Peacock Pose (Mayurasana)
- Scorpion Pose (Vrschikasana)
- 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