The Crane Pose (Bakasana) is an advanced yoga arm balance that develops upper body strength, core stability, and mental focus. This pose requires a combination of strength, balance, and proper weight distribution.
Step by step guide:
- Start in a squat position with feet together
- Place hands shoulder-width apart on the mat
- Plant palms firmly, spread fingers wide
- Position knees high on outer upper arms
- Lean forward, shifting weight onto hands
- Engage core and lift feet off ground
- Keep elbows bent, arms hugging knees
- Round upper back while looking forward
- Hold pose for 20-30 seconds
Tips
Start with blocks under shoulders if needed. Focus on shifting weight forward gradually. Keep arms bent to protect elbows. Practice near a wall for safety. Build wrist strength before attempting.
Benefits
Strengthens wrists, arms, and core. Improves balance and focus. Develops shoulder stability. Builds mental confidence. Enhances overall body control.
Prevention
Master plank pose first. Avoid if experiencing wrist or shoulder issues. Build up gradually with preparatory poses. Use cushions when practicing. Always warm up properly.
