Crane Pose Bakasana
Description
The crane pose bakasana is a foundational yoga arm balance where the body balances on the hands with the knees resting high on the upper arms. The pose builds wrist, forearm, and core strength while teaching balance and body control.
Equipment Required
Crane Pose Bakasana Instructions
- Squat down with feet together and place your palms flat on the floor.
- Set your hands shoulder-width apart in front of you.
- Plant the fingers wide for stability.
- Bring your knees up to rest high on the back of your upper arms.
- Lean forward slowly to shift weight to the hands.
- Lift one foot off the floor briefly to find balance.
- Lift both feet off the floor when ready, balancing on the hands.
- Hold the balance with the gaze forward then lower the feet down.
Crane Pose Bakasana Form & Visual
Crane Pose Bakasana Benefits
- Builds wrist and forearm strength
- Trains balance and body control
- Strong yoga arm balance
- No equipment needed
- Useful core builder
- Improves coordination
Crane Pose Bakasana Muscles Worked
- Wrist flexors
- Forearms
- Anterior deltoid
- Core
Crane Pose Bakasana Variations & Alternatives
- Crow Pose
- Side Crow
- Eight Angle Pose
- Plank
