Crane Pose (Bakasana)- Definition steps benefits with precautions

Bakasana, also known as Crane Pose, is an advanced arm balance yoga pose that requires strength, balance, and concentration. In Sanskrit, “baka” means crane and “asana” means posture. The pose is named after the resemblance of the arms to a crane’s beak and the body to a crane’s body. Crane Pose is a challenging asana that offers numerous physical and mental benefits when practiced correctly.

Steps to do:

1. Begin in a squat position with your feet hip-width apart and your palms flat on the floor in front of you.
2. Slowly lean forward and place your knees on the backs of your upper arms, close to the armpits.
3. Lift your feet off the floor and shift your weight forward onto your hands, keeping the elbows slightly bent.
4. Engage your core and work on straightening your arms as you lift your feet higher, bringing your big toes together.
5. Hold the pose for a few breaths, then release and come back to the squat position.


– Strengthens the arms, wrists, and abdominal muscles
– Improves balance and coordination
– Tones the abdominal organs
– Stretches the upper back and groin
– Builds focus and concentration
– Stimulates the digestive system


– Avoid practicing Crane Pose if you have any wrist or shoulder injuries.
– Do not force yourself into the pose, and always listen to your body’s limitations.
– It’s essential to warm up the wrists, shoulders, and core muscles before attempting Crane Pose to prevent injury.

By incorporating Crane Pose into your yoga practice, you can challenge yourself physically and mentally while reaping the benefits of improved strength, balance, and focus. Remember to practice the pose mindfully and with proper alignment to avoid any potential injuries. With dedication and patience, you can gradually progress in mastering this empowering yoga asana.