Strengthens shoulders, arms and wrists
Tones abdominal organs
Develops balance and focus
How to perform crane
- Begin in a low squat with your knees wide. Place your hands on the floor in front of you, shoulder-width apart.
- Snuggle your knees high on your upper arms, resting your shins on your triceps. Rise onto your toes.
- Focus your gaze at one point below you, shift forward and lift your toes from the floor.
- Draw your feet toward your buttocks and touch your toes together. Slowly straighten your arms.
- Balance in the pose and take slow, deep breaths.
- Bend your elbows and lower with an exhale.
- Spread fingers wide
- Bring knees high on upper arms
- Straighten arms
- Focus your gaze beneath you
- Draw feet toward buttocks
Modification: Keep your arms bent.
Avoid this pose if you have carpal tunnel syndrome.
More yoga poses to discover
Crane (Bakasana in Sanskrit) is an intermediate yoga pose that belongs to the balancing and core categories. This asana targets abs and forearms and shoulders and wrists and also involves chest and triceps and upper back & lower traps muscles. Crane stretches and strengthens legs, opens chest; rejuvenates abdominal organs and also reduces fatigue, increases energy. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory.
Our exercise illustrations represent original artwork registered with and protected by the U.S. Copyright Office. Unauthorized use violators will be prosecuted. More details.