Arm BalancesIntermediate
Crane Pose
Bakasana
Crane Pose draws the knees high onto the arms and lifts the feet, pairing compact strength with a steady gaze.
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How to Perform
- 1
From a low squat with feet together, place palms shoulder-width apart about a foot ahead of you.
- 2
Bend elbows slightly back, tip the torso forward, and snuggle knees to the backs of the upper arms near the armpits.
- 3
Shift weight into the hands, rise onto the balls of the feet, and hug inner thighs toward the midline.
- 4
On an exhale float one foot, then the other, bringing heels toward the seat while arms straighten.
- 5
Hold for 5 breaths, gaze forward, then bend elbows, lower toes softly, and rest.
Benefits
- Strengthens wrists, shoulders, and deep core stabilisers.
- Improves balance and coordination by challenging the centre of gravity.
- Tones abdominal organs through the compact lift.
Alignment Cues
- Elbows point back, not out, as arms straighten
- Spine rounds slightly to keep the centre compact
- Shoulders stay broad away from ears
- Gaze lands a few inches ahead of the fingers
Common Mistakes
No common mistakes listed.
Contraindications
- • Carpal tunnel syndrome or wrist strain
- • Pregnancy
Recommended Props
BlocksBlanket