Crane Pose (Bakasana Variation)

Crane Pose is an arm balance asana where the body balances on the hands with knees resting on the upper arms.

Overview

Crane Pose is a variation of Bakasana (Crow Pose) where the arms are straighter and the knees rest higher on the upper arms, creating a more elevated position resembling a crane.

Method/Content

From a squatting position, the hands are placed on the floor shoulder-width apart. The knees are placed on the back of the upper arms near the armpits. The body weight shifts forward onto the hands as the feet lift off the floor. The arms straighten more than in Crow Pose, and the gaze is forward. The core engages to maintain balance.

Purpose/Benefits

Crane Pose strengthens the arms, wrists, and core while building balance and confidence. It stretches the upper back and improves body awareness. The pose develops focus and determination.

Verification Notes

• Classical arm balance in Hatha Yoga
• Similar to Bakasana with straighter arm position