YOGA ASANA: Bakasana: The Crane Yoga Pose

Iveto, CC BY-SA 4.0,
via Wikimedia Commons
Crane Pose

Yoga is a timeless science that strengthens the body, calms the mind, and sharpens inner awareness. Among its many poses, Bakasana, also known as the Crane Pose, stands out as a powerful arm balance that builds strength, concentration, and balance.

In Sanskrit, the word “Baka” means “Crane”—a long-legged bird known for its grace and poise. True to its name, Bakasana (Crane Pose) resembles the crane standing still, alert and focused, balancing on its legs.

When performed correctly, your body mimics the poised stance of this majestic bird. Though it appears challenging at first glance, with regular practice, Bakasana becomes an invigorating and empowering yoga posture that transforms your body and mind.

Bakasana (Crane Pose): An Introduction

Bakasana, commonly known as Crane Pose, is an intermediate to advanced arm-balancing yoga posture that challenges both your physical strength and mental focus. In this pose, your entire body is supported solely by your hands, with your knees tucked snugly into your upper arms and your feet gracefully lifted off the ground. Mastering Bakasana demands a significant degree of strength, balance, and unwavering concentration.
For those new to arm balances, Bakasana might initially appear daunting and complex. However, like many yoga asanas, it can be approached through a series of manageable steps. With consistent practice and a keen awareness of proper alignment, aspiring yogis can gradually build the necessary strength and confidence to achieve this impressive pose. It’s a testament to the idea that seemingly difficult postures are often attainable with dedication and a methodical approach.

Bakasana vs. Kakasana: Understanding the Subtle Differences

It's common for practitioners to confuse Bakasana with Kakasana (Crow Pose), as both are fundamental arm-balancing postures. While they share many similarities and offer comparable benefits, there's a subtle yet distinct difference between them:
In Bakasana, the arms are kept straight (or very nearly straight), and the body leans further forward, creating a more elongated silhouette that resembles a crane's long neck and legs. This extended position demands a bit more core engagement and precise balance.
Conversely, in Kakasana, the arms remain slightly bent at the elbows, allowing the knees to rest more securely and deeply onto the upper arms. This provides a slightly more stable and accessible foundation, often making Kakasana the stepping stone to Bakasana for many practitioners.
Both postures are incredibly beneficial, building significant upper body and core strength, improving focus, and fostering a sense of lightness and balance. They can often be practiced interchangeably, depending on one's preference or the specific focus of a yoga sequence. However, it's generally understood that Bakasana requires a touch more arm strength and refined balance due to the straighter arm position.

How to Do Bakasana (Crane Pose) – Step-by-Step Instructions

Iveto, CC BY-SA 4.0, via Wikimedia Commons
Crane Pose

Step 1: Preparation

Begin in a squatting position on your yoga mat.
Keep your feet flat on the mat and knees wide apart.
Place your hands flat on the floor in front of you, shoulder-width apart.
Spread your fingers wide for a strong foundation.
Keep your palms firmly pressed into the mat, and engage your core.

Step 2: Positioning the Knees

Slowly bend your elbows slightly and bring your knees toward the upper arms, ideally placing them on the outer triceps.
Keep your gaze forward—never look down—as this helps with balance and prevents falling forward.

Step 3: Engaging the Core and Lifting Off

Start leaning forward, shifting your weight gradually onto your hands.
As you feel stable, lift one foot off the ground, then the other.
Balance your entire body on your hands, keeping your core engaged, arms straight (or slightly bent if you’re starting with Kakasana), and feet together behind you.

💡 Tip: Focus your gaze (drishti) at a point slightly ahead of you—not down. This small adjustment significantly improves balance and confidence.

Step 4: Hold the Pose

Once in the pose, maintain steady breathing.
Hold the posture for 10–30 seconds or longer, depending on your comfort and experience.
Keep your shoulders away from your ears and the spine slightly rounded.

Step 5: Exiting the Pose

Gently lower your feet back to the ground.
Return to a squatting or seated position.
Relax your wrists and shoulders by shaking them out or doing counter-stretches like Child’s Pose (Balasana).

When Is the Best Time to Do Bakasana?

The best time to practice Bakasana is in the morning, when your mind is fresh and your stomach is empty. Early morning practice enhances focus and gives you the energy boost to start the day with clarity and confidence.

Guidelines:

Practice on an empty stomach—at least 4–5 hours after a meal.
Morning sessions are ideal, but you can also practice in the evening as long as your stomach is not full.
Ensure you do some gentle warm-ups before attempting Bakasana to prepare the wrists, shoulders, and core.

Benefits of Bakasana (Crane Yoga Pose)

Though it looks like a fancy gymnastic feat, Bakasana is much more than a strength-builder. It delivers a wide range of physical, mental, and emotional benefits.

✅ 1. Strengthens the Arms and Wrists

Bakasana engages your arms and wrists completely. As you balance your body weight on your palms, your arm muscles are activated, becoming stronger and more toned with regular practice.

✅ 2. Tones the Core Muscles

This pose requires intense engagement of the abdominal muscles to maintain balance. Over time, it leads to a stronger core, improving posture, digestion, and overall fitness.

✅ 3. Enhances Balance and Coordination

Crane Pose challenges your sense of balance. Practicing it regularly improves neuromuscular coordination, proprioception, and mind-body awareness.

✅ 4. Builds Mental Focus and Confidence

Holding the pose requires deep focus and concentration. It quiets the mind and builds mental resilience. Successfully entering and holding Bakasana boosts your self-confidence and removes fear of falling.

✅ 5. Stretches the Upper Back and Opens the Groin

The forward bend stretches the upper back muscles, while the wide-knee squatting action helps open the groin and inner thighs.

✅ 6. Strengthens the Chest and Shoulder Muscles

Balancing in Bakasana involves activating your pectoral and deltoid muscles. This builds upper body strength and improves shoulder stability.

✅ 7. Improves Digestion

By engaging the core and maintaining a forward bend, this pose stimulates the digestive organs, promoting better digestion and metabolic activity.

Precautions and Contraindications

Though Bakasana offers many benefits, it is important to approach it mindfully, especially if you are new to yoga or recovering from injury.

⚠️ Avoid Bakasana If You Have:

Wrist injuries or carpal tunnel syndrome
Shoulder or elbow pain
Lower back pain or herniated discs
Neck issues like cervical spondylitis
Pregnancy

🧘 Tips for Safe Practice:

Warm up thoroughly—do wrist rotations, Cat-Cow stretches, and core activation exercises.
Use a yoga block or folded blanket under your feet for elevation if you can’t lift off initially.
Always look forward, not down, to avoid tipping over.
Beginners should practice under the guidance of a qualified yoga teacher.
Place a soft pillow or bolster in front of you if you're afraid of falling forward.

Beginner-Friendly Variations and Preparatory Poses

If Bakasana feels too challenging at first, don’t worry! Try these preparatory poses to build strength and flexibility:

🔸 Malasana (Garland Pose):

A deep squat that opens the hips and groin—essential for entering Bakasana.

🔸 Plank Pose:

Strengthens the arms, core, and wrists.

🔸 Chaturanga Dandasana (Four-Limbed Staff Pose):

Builds triceps and shoulder strength required for balancing.

🔸 Crow Pose (Kakasana):

A great stepping stone to Bakasana with bent arms for more support.

Advanced Variations of Bakasana

Once you've mastered the basic Crane Pose, you can explore deeper or more challenging versions:

🔹 Parsva Bakasana (Side Crane Pose):

A twisted version where the knees point to one side, adding a core twist and oblique engagement.

🔹 Eka Pada Bakasana (One-Legged Crane):

Lift one leg straight behind you while holding Bakasana for an extra challenge.

Crane Pose and the Supine Poses – A Contrast

Unlike supine poses (like Supta Padangusthasana or Setu Bandhasana) where your back remains on the floor, Bakasana is a dynamic, weight-bearing pose. Supine poses typically relax and stretch the back and legs, while Bakasana is more activating and strengthening, especially for the arms and core.

Together, both categories form a balanced yoga routine—one offering restoration, and the other invigoration.

Final Thoughts: Why You Should Practice Bakasana

Bakasana might look intimidating at first, but with time and patience, it becomes a deeply empowering posture. It strengthens your arms, activates your core, sharpens your focus, and uplifts your confidence.

It teaches you to move through fear—especially the fear of falling. Like the crane that stands tall and still, Bakasana teaches grace under pressure and poise in chaos.

Key Takeaways:

Bakasana (Crane Pose) is a powerful arm-balancing pose that builds strength and focus.
Practice it in the morning on an empty stomach for best results.
It strengthens arms, core, shoulders, and improves mental concentration.
Beginners should use props or guidance and practice patience.
Combine with supine and restorative poses for a complete yoga routine.

Do try Doing These Supine Yoga Poses

Bridge Pose: When we do this pose, the pelvic muscles are stretched to its greatest length. This pose provides adequate exercise to many muscles like the pelvic, abdominal and leg muscles. The spinal cord would be bent slightly while doing Bridge Pose or the Dwipada Pitham.

Plough Pose: This pose helps us stretching the muscles of our waist. So it improves the functioning of our veins. Moreover, it helps to give adequate exercise to other parts of the body, too. While doing Halasana, our spine is stretched in full. It keeps the spine very elastic. If we do this pose regularly, the overall function of the spine is improved greatly.

Pavanmuktasana, Wind Releasing Pose: If we do this posture regularly after waking up from the sleep in the morning, it would help in regulating the movement of the gases present in the body. It would be much beneficial if you do this pose in the early morning. An important point to be noted is that this pose is to be done before taking any food or drink.

Urdhva Dhanurasana, Reverse Bow Pose: This posture provide greater stretches to the back muscles. It helps keeping back flexible and the spinal cord smoothly. Its regular practice provides help in that respect. The leg and shoulder muscles are strengthened to its fullest length.

Shoulder Stand Pose: This is also called Sarvangasana. It benefits our body and mind in several ways. Doing this asana only the face remains upward. The whole body is placed on the strength of the shoulders only. It increases the flow of blood to our brain, and thus it would help in increasing the memory power.

Corpse Pose: Known as Shavasana or Relaxation Pose, this posture is done before and after doing a posture. It follows the meaning of its name and provides adequate relief to all the limbs of our body. If it is done before going to sleep, this pose helps in getting immediate and deep sleep.

While doing the above poses your face would be upward. It would put your neck downside. If you feel any pain in your neck, you should use a Yoga Bolster or Yoga Cushion below your neck. It would make you feel comfortable. You can buy a good quality bolster or the cushion from a departmental store that sells yoga accessories like a yoga mat.