Crane Yoga Pose
overview

Crane Yoga Pose is an arm balance yoga pose that targets the biceps and triceps and is ideal for yogis and yoginis at an advanced level.

sahasrara – the crown chakra
muladhara – the root chakra
related poses
How To Do Crane Yoga Pose
  1. Begin by entering the Mountain Pose (Tadasana), feet a few inches apart. Bend your knees and squat down, keeping your heels on the floor if possible, and place your palms on the floor in front of you about shoulder-width apart. Your fingers should be spread out and pointing forward.
  2. Bend your elbows and exhale as you lean your torso forward, drawing your knees in closer to your arms. Your shins should be pressing against the backs of your upper arms and elbows, inner thighs pressing into your torso and knees moving into the armpits. As you move forward, begin to shift your weight and lift your heels, balancing on the toes and balls of the feet. As you continue to move forward and lift your feet, you will feel your weight transferring onto the backs of your arms.
  3. Exhale and lean forward further, until the toes and balls of your feet lift off of the ground. At this point all of your weight should be supported on your arms. Keep your inner thighs pulled tight into your sides, and point your toes out toward the wall behind you.
  4. If this position is new or difficult for you, stay in this pose. Otherwise, squeezing in the thighs, push your hands into the floor and inhale as you straight the arms at the elbows. Keep your legs firmly pressed into your arms, arms still angled so they can support your weight.
  5. Continue to gaze at a point on the floor in front of you, or lift your head slightly and shift your gaze forward. Be sure not to put any pressure on the neck. Hold this position for a few breaths, or 30-60 seconds if possible. To come out, exhale and shift your weight backward, bringing your feet back to the floor. Stand up, ending in Mountain Pose.
Notes
  • Breathe deeply through each step.
  • When you lift your feet off of the ground, actively lift them instead of allowing them to hover, which may bring your feet and hips back to the ground.
  • Do not perform if you have hand, wrist or arm injury.
  • Do not attempt when pregnant.
Tips

Resist the urge to lift your buttocks into the air as you lean forward; keep your tailbone tucked in toward your heels.

Stretches & Strengthens

All Muscles: Biceps, triceps, shoulders, wrists, abs

Target Muscles: Biceps, triceps, wrists

Health Benefits of Crane Yoga Pose
  • Increases balance.
  • Opens the groin.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Bakasana

(bahk-AHS-anna)

baka: crane
asana: posture

History & Mythology

History & Mythology

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