How To Do a Crane Pose?

Crane Pose, also known as Bakasana in Sanskrit, is a strong yet basic arm balance pose. The versatility of the shoulders and wrists are placed to the test in this position, which is considered one of the first to learn in the category of Arm Balance poses. 

When contrasting it to the crane pigeon, keep in mind that considering the crane's thin and long legs, the bird remains upright and sturdy for long periods, which is just what one can aim for when performing this pose at an advanced stage. 

Bakasana, also known as Crow Pose, is ideal for putting this idea to the test. It necessitates perseverance and strength and complex comprehension of what the body is being asked to do. You'll see that the pose gets more complex until you recognize the requisite movements of the legs, back, and shoulder blades.

The Idea of The Crane Pose

Throughout Asia, the Crane Pose is regarded as a sign of youth and contentment. Crane Pose embodies all of them. Getting into the pose requires a strong and youthful leap of faith, and until you're safely balancing in Crane, you'll experience a feeling of radiance and joy. It is, in the end, a comfortable pose that will keep you active. Gomukhasana (Cow Pose) 

The Crane Pose (Bakasana) is derived from the Sanskrit term Bak, which means "Crane," and Asana, which means "Pose" or "Posture." Bakasana is pronounced as bahk-AHS-anna in Sanskrit. The pose often renews your outlook on life since it is associated with resilience in Chinese symbolism. 

In addition, the crane is seen as an Asian emblem of youth and happiness. You can experience excitement and light within your body until you begin performing this pose. Kakasana is another name for posture. There is, though, a subtle distinction between the two poses. Bakasana (Crane Pose) represents the crane's posture, while Bakasana represents the perched crow.

How To Perform The Crane Pose

Step 1:

From Tadasana, squat down with your inner feet a few inches apart. If you cannot hold your feet on the floor, prop them up on a thickly folded cushion. Lean your body slightly, between your inner thighs, with your legs broader than your hips. Stretch your arms out, bend your knees, and put your palms on the floor with the backs of your upper arms pressed against your shins.

Step 2:

Snuggle your inner thighs against your torso's sides and your shins through your armpits, and slip your upper arms as deep as possible into your shins. Lift your weight into the heels of your feet and lean over once further, shifting your torso's weight to the backs of your upper arms. Bakasana needs you to contract your front torso and fully round your back purposefully. Have your tailbone as tight to your feet as possible to aid in this.

Step 3:

Lean forward ever further into the backs of your upper arms with each exhalation before the balls of your feet exit the floor. On the ends of your upper bodies, your torso and legs are now balanced. If you're new to this pose, you might want to come to a halt here, perched safely on your bent knees.

Step 4:

If you're up for it, squeeze your knees into your sides, press your inner hands tightly to the concrete, and straighten your elbows (with an inhalation). The weapons are bent somewhat forward in relation to the floor, as seen from the foot. High up by the armpits, the inner knees can be glued to the outer sides. Keep your head in a relaxed posture with your eyes on the surface, or raise it slightly to face ahead without compressing the back of your neck.

Step 5:

Stay in the posture for at least 20 seconds and up to one minute. Exhale and return to a squat by gently lowering your foot to the surface.

Frequently Asked Questions

What is The Gap in The Poses of Crow and Crane?

The main distinction between the two styles is that the Crow pose is done with twisted limbs, while the Crane pose is done with straight arms. Furthermore, practicing the crow pose is usually the first phase towards learning Crane.

What Does Bakasana Look Like in This Position?

There are arm balance positions in which the palms are flat on the surface, the shins sit on the upper arms, and the feet are lifted in both combinations. The arms of Kakasana (the crane being the taller bird with longer legs) are usually twisted, while the arms of Bakasana (the crane being the taller bird with longer legs) are level.

Is it Easy To Do Crow Pose?

Crow pose can be overwhelming for newbie yogis (and even veteran practitioners). Mastering this pass, though, is far simpler than you would imagine, and we think it should be on every yogi's bucket list.


When you can raise your foot off the ground or the board, make sure the upper portion of your arms protects the muscle behind your knee. 

Some students have trouble moving into Bakasana from the floor. Squatting on a block or any height to lift your feet a couple of inches above the floor is an excellent way to warm up for this pose. The complete pose will also inflict wrist pain of various degrees.

Curl the fingertips gently instead of extending them on the board. This may very well be able to alleviate some of the pressure on the wrists.