Bakasana

Bakasana is an arm balancing yoga posture, also known as the crane or crow pose.

Overview

Bakasana, meaning “crane posture,” is an arm balance where the body weight is supported on the hands with the knees resting on the upper arms. It is one of the first arm balances taught in most yoga progressions.

Method/Content

The practitioner squats with the feet together, places the hands on the floor shoulder-width apart, and lifts the hips. The knees are placed on the backs of the upper arms near the armpits. The practitioner then leans forward, transferring weight into the hands, and lifts the feet off the floor. The arms straighten in the full expression (crane) or remain bent (crow). The posture is held for 15 to 30 seconds.

Purpose/Benefits

Bakasana strengthens the arms, wrists, and core while building confidence and courage. It improves balance, coordination, and body awareness. The posture is said to strengthen the digestive organs and prepare the body for more advanced arm balances.

Verification Notes

• One of the most accessible arm balances for beginners
• A common preparatory pose for more advanced arm balances
• A cushion or blanket placed in front can ease the fear of falling