Bakasana or crane pose

By TNT Bureau

The crane pose in yoga, also known as the Bakasana, is a compact arm balancing posture that helps in strengthening the arms as well as the abdominal organs. The anatomical focus of this pose is the wrists. This pose embodies all three. Getting into the posture requires a playful, youthful leap of faith, and once you are safely balancing in Crane, you will feel a sense of lightness and joy. It is ultimately a fun pose that will keep you spry.


  • It helps in strengthening the wrists and arms.
  • It stretches the upper back and increases the flexibility and elasticity of the spine.
  • It strengthens and tones various muscles and organs in the abdominal region.
  • It also opens up the groin region.
  • The sense of balance, concentration, and co-ordination improves by practicing this posture regularly.


  • Begin this asana by coming into the Mountain Pose. Keep your feet close together, and place your hands firmly on the floor. You must ensure that your hands are shoulder width apart
  • Now lift your hips, and make sure that your core muscles are engaged as your knees come closer to your upper triceps. If you are aiming to do the Kakasana, make a shelf with your upper arms as you bend your elbows
  • Look forward, and gently lift your feet off the floor. Shift your body weight on the arms. Hold this pose for a few seconds. Straighten your arms to come into the Bakasana
  • Hold the pose for up to a minute. Then, lower your feet and assume the Uttanasana

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