CraneSave PDF

Bakasana

Pose categories

Balancing, Core

Primary body parts engaged

Abs, Forearms, Shoulders, Wrists

Secondary

Chest, Triceps, Upper Back & Lower Traps

Strengthens shoulders, arms and wrists

Tones abdominal organs

Develops balance and focus

How to perform Crane

1. Begin in a low squat with your knees wide. Place your hands on the floor in front of you, shoulder-width apart.
2. Snuggle your knees high on your upper arms, resting your shins on your triceps. Rise onto your toes.
3. Focus your gaze at one point below you, shift forward and lift your toes from the floor.
4. Draw your feet toward your buttocks and touch your toes together. Slowly straighten your arms.
5. Balance in the pose and take slow, deep breaths.
6. Bend your elbows and lower with an exhale.

Alignment cues

• 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.

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Crane (Bakasana in Sanskrit) is an intermediate yoga pose that belongs to the balancing and core categories. This asana targets abs, forearms, shoulders and wrists, and also involves chest, triceps and upper back & lower traps muscles. Crane tones abdominal organs; strengthens shoulders, arms and wrists and also develops balance and focus. 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 – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!