Crane Pose
Bakasana · बकासन
Crane Pose
Bakasana · बकासन
Arm Balance
Level
Advanced
Body
Arm Balance
How to practice
Squat and place your palms shoulder-width apart. Bring your knees high onto your upper arms and lean forward, looking slightly ahead. Lift your feet as balance allows, then press firmly through your palms to gradually straighten your elbows. Keep the abdomen engaged and return your feet to the floor with control.
Benefits
Builds arm, shoulder, and trunk strength while practicing controlled weight transfer and balance on the hands. The straighter-arm version asks for more shoulder support and balance control.
Who should avoid or modify
- Learn with a qualified teacher and a clear landing space. Avoid with wrist or shoulder injury; shift forward gradually and never jump into the balance. Do not force the elbows straight before you can support the load comfortably.
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