Crane Pose (Bakasana) | Test Your Balance and Boost Concentration

Crane Pose

Also known as Bakasana, Crane Pose involves a balancing posture that strengthens the arms and the abdominal organs. With a focus on the wrists, regular practice of Bakasana stretches the spine to its full capacity and improves the spine’s flexibility.

Derived from the Sanskrit word Bakasana, ‘Baka’ means crane and ‘Asana’ means pose or posture. Crane pose is extremely beneficial in strengthening the arms, shoulders, and surrounding joints and works to develop one’s concentration, coordination, and balance.

Crane Pose Directions:

Follow these simple steps to help you perform the crane pose technique.

Steps to perform the crane pose:

  • Start by getting into a squatting position on your yoga mat with your feet placed six inches away from each other and your toes facing forward. Maintain an equal distance between both the knees and keep your feet planted firmly on the mat.
  • Move your hands in between your knees and lower down to place them flat on the mat. Make sure to maintain the elbows and knees at the same level.
  • Slowly start to lift both legs and bend the torso so that the whole body balances on the palms.
  • Focus on your balance and maintain a straight or neutral gaze in order to promote balance as you perform the pose.
  • Return to the original position by bringing the feet down slowly to the ground.

Crane Pose Modifications:

There are some modifications and props that one can use to perform crane pose.

Modification 1:

If you are feeling some discomfort from your landing technique, place a soft blanket on your mat to add comfort to your landing.

Modification 2:

Use blocks to help you lift off the floor. Try to lift off from a block by raising one foot at a time or start by squatting on a block before you lift your legs above the ground.

Modification 3:

Due to the pressure your wrist endures, you want to avoid any strains or injuries to your wrists. A tip here is to curl your fingers gently instead of spreading them wide on the mat.

Benefits of Crane Pose:

Practicing the crane pose regularly brings various benefits to the body, especially to the shoulders and arms.

Some of the added benefits of crane pose include the following:

  • Strengthens the arms and wrists
  • Tones various muscles and organs in the abdominal region
  • Improves balance, coordination, and concentration
  • Increases flexibility of the spine
  • Strengthens the back

Crane Pose Precautions:

It is important to keep the neck straight in this posture to avoid strains and sprains. Try to keep a neutral gaze and focus on your balance during your practice.

Individuals with spondylitis should perform this Asana under the guidance of a yoga expert in order to ensure you are performing this pose correctly. Individuals with carpal tunnel syndrome or who are pregnant should avoid practicing this pose.

Crane Pose Recap:

While crane pose may seem easier to perform than most other asanas, beginner’s should avoid holding this asana for too long in order to avoid strain and subsequent muscle injuries.

Avoid lifting your hips and buttocks and moving too far away from your heels. Try to keep your heels and buttocks as close together as you can to keep your body tight.

Updated by Siya Rajan on 06/04/2018

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Editors, Y. (2007, August 28). Crane (Crow) Pose. Retrieved from