The Crane pose is a pose that requires balance. It is considered by some to be a “balancing act”. Beginning yoga students should not despair if they do not feel they will be able to complete the pose. The Crane pose requires practice and everyone will eventually be able to accomplish the pose. Every time you practice the Crane pose you will improve your balance ability.

The Crane pose is known in Sanskrit as Bakasana. Bak is the Sanskrit word for crane. When in the Crane pose your body will actually resemble a crane.

• Open the Crane pose in a standing position. Bend your knees until you are “sitting” on your buttocks. Your knee placement must be a bit wider than your hips.
• Bend your body forward at your hips. Place your hands between your legs with your palms flat on your yoga mat. Position your hands so your fingers are pointed slightly outward.
• While in your position you will lift your heels and put all of your weight on the balls of your feet. Push your elbows into the bent part of your knees.
• Breathe in and lift your feet as you press your weight on to your hands and your arms. As you are doing this you will round your back and move your heel toward your tailbone.
• While it may be difficult you must try to balance as best as you can. To aid in balance you can find a focal point to concentrate on while you balance in the Crane position. If you find you are able to balance you can continue with the pose by straightening your arms.
• The Crane pose should be held for up to sixty seconds. To close the pose you will exhale and return to the opening squat.

As your balance increases you can press your legs to your upper arms while in the Crane pose. This provides resistance during the pose. If you feel you are about to tip over or lose your balance you will want to try and fall backwards so you will land on your feet. This will help you avoid injury.

NOTE: If you thought this was a good video, wait until you see what we have in store for you in our online yoga class, where we discuss this, and many other Ashtanga Yoga positions in great detail.

All yoga requires you to breathe. The Crane pose, because of the concentration required to balance, causes some people to forget to breathe. Make sure to exhale and inhale in fluid motions during your entire pose.