Crane Pose

Bakasana

"Living your yoga is not just doing it, but being it." - Judith Hanson Lasater

Crane Pose

HOW TO PRACTICE Crane Pose IN YOGA (Bakasana)

Benefits, How to Instructions, Modifications, and Common Alignment Mistakes for Crane Pose

 

Crane Pose (Bakasana)

Bakasana (Crane Pose) a member of the family of yoga arm balances, is a thrilling challenge for many. The off-balance position of the body, combined with the coordination required to achieve the yoga posture, invites you to venture beyond your comfort zone to find the happy medium between strength and balance.  

Much success and well-being in life depends upon finding balance—the “happy medium,” or “sweet spot” between extremes. Crane Pose offers practice in finding a physical version of that sweet spot.

Crane Pose requires a strong core, a strong and stable shoulder girdle, and a modicum of courage to float your face above the floor. Although this yoga pose will strengthen your wrists, it requires quite a bit of wrist flexion and steadiness to begin with. Make sure your wrists are ready for the challenge before attempting it!

Benefits of Crane Pose

Crane Pose (Bakasana)

Balancing on your hands with your face hovering above the ground can be a thrilling experience. This yoga posture, when practiced mindfully, can inspire confidence and develop a focused clarity of mind. 

Crane Pose is a powerhouse move for your muscles. In addition to your abdominal core, it will strengthen and tone the muscles that support your spine and your inner thighs. As with all arm balancing yoga poses, your upper back, shoulders, arms, and wrists will gain strength and tone. Be careful not to overextend the cervical spine in order to avoid straining your neck. When practiced correctly, Bakasana is an opportunity to cultivate length in the cervical spine and stretch the upper back. This asana will also provide a challenge to your hip flexors and groin. 

Basic Crane Pose

Crane Pose (Bakasana)

To practice this version of Crane Pose, you will need two yoga blocks.  

  1. Start by setting up your first block on its lowest height at about the halfway point of your mat. Have the second block within arm’s reach.
  2. “Perch” yourself on the low block, coming into a squat, with the big toes touching each other.
  3. Take your knees wider than your hands, and place your hands shoulders-width apart on the ground at least 12 inches from the yoga block you’re standing on. Take a look at your wrists: make sure your wrist creases are parallel to the top edge of your mat.
  4. Push down firmly into your finger pads, and then lift your hips high into the air. 
  5. Plant your knees into your upper arms, close to your armpits. Squeeze your knees into your upper arms, feeling the abdomen draw back toward your back.
  6. Lean your weight forward into your arms, microbending at the elbows. Round up through your back, while drawing your chest forward.
  7. Continue leaning your weight forward, and, if it feels accessible, lift your feet up toward your hips.

Using the Second Block Under Your Forehead

  1. On your second pass of Crane Pose, you might want to try placing your second block on its highest height about 2-3 feet in front of the first block.
  2. As you shift your weight forward and begin to lift your toes off the first block, let your forehead tap down on the yoga block in front of you. From here you can play with lifting your gaze, bringing the head off the block’s support.

No Blocks!

  1. Finally, after you have practiced Crane Pose with the support of the blocks, try coming into the yoga pose without them. You may want to place a folded blanket on the mat in front of you just in case you end up tipping forward and landing on your head. Work your way up to staying for a few breaths. 
  2. Release from this asana by standing in a forward fold with your hands underneath your feet. Face your palms up to meet the soles of your feet.

Try Us Free! Get a Sample Pose Report to Experience the Full Benefits of the YogaU Pose Library.

Click Here

Check out our premium content

Video practice examples

For every yoga pose

Learn Common Alignment issues

And how to deal with them

Tips for beginners

Learn the best prep poses for each yoga pose

sign up now

Try Free for 7 Days

FAQs

Curious to learn more?

See all FAQs

FAQs

How to personalize my practice?

The Yoga 2.0 Pose Library helps you fit yoga poses to your individual body. It provides tools for you to customize yoga poses to your body's needs in order to gain the benefits of each yoga pose. 

When working your way through the Yoga 2.0 Pose Library, pay particular attention to the Yoga 2.0 Poses section as well as the Preparatory Poses under the Teaching Tips tab. This is where you will find some of the juiciest content in the Yoga 2.0 Pose Library!

What do I get When I sign Up?

When you register for a basic account, you get access to basic pose information about each yoga pose. You can also view three Pose Library blog articles or three yoga pose video tutorials each month. 

If you choose to register for a premium account, you will have access to our library of 1000s of unique Yoga 2.0 pose modifications, video tutorials for each yoga pose, preparatory yoga poses and common misalignments for every yoga pose, precautions, and more!

If you choose to subscribe to our premium Plus membership, you will also get access to our Yoga Sequence Builder, which allows you to create a yoga practice sequence with any and all of the yoga poses featured throughout the Yoga 2.0 Pose Library!

What are Yoga 2.0 Poses?

The idea behind Yoga 2.0 is that yoga poses should be individualized for every person. 

Yoga 2.0 Poses give you a foundation to begin designing your own customized yoga practice that suits your body's needs.

Choosing the right Yoga 2.0 Pose begins with your relationship with your body and making healthy choices that respect your personal boundaries. 

Is this for beginners too?

The Yoga 2.0 Pose Library is for every body! 

Whether you are a beginner or already far along on your yoga journey, the Yoga 2.0 Pose Library has something for everyone. 

Are you looking for creative, fun ways to modify yoga poses? Check out our collection of Yoga 2.0 Poses, which features 1000s of Yoga Pose Modifications. 

Looking to expand your practice or teaching? The Teaching Tips and Deepen the Pose sections provide fun ways to challenge your yoga practice as well as practical tips for learning and teaching new yoga poses. 

Can't find a certain pose

Our Yoga 2.0 Pose Library is an ever-expanding library. 

We will be adding new yoga poses over time - keep checking back for our latest yoga poses!

Share

Check out our Mastery content!

Get access to all the Pose Library has to offer by signing up for our Mastery membership.

Includes Pose Precautions and special access to our state of the art Yoga Sequence Builder.

 

View options

Sorry, You have reached your
monthly limit of views

To access, join us for a free 7-day membership trial to support expanding the Pose Library resources to the yoga community.

Sign up for a FREE 7-day trial

You need a free account to do this

Register for a free account to save your Favorite Poses! You can return to them again and again!

Click below to join us!

Simply click below to register and join us. Your Favorite Poses will appear in your private Dashboard section of the site.

Get your free account

Login

Check out our premium content

Get access to all the Pose Library has to offer by signing up for one of our premium memberships.

 

1000s of pose modifications & more!

The Yoga 2.0 Pose Library features 1000s of yoga pose modifications, video tutorials, teaching and practice tips, best prep poses, and common alignment issues for every yoga pose.

 

View options