How to Do the Crane Pose

In yoga, the Crane Pose (also known as Bakasana) is an impressive balancing act. Although it serves to stretch the back, it is also helps to develop coordination and concentration.

Difficulty: Moderate

Instructions

1. From a standing position, bend your knees so as to sit on your haunches. Your knees should extend slightly wider than your hips.

2. Bend forward at the hip and place your hands flat on the ground, in between your knees. Your hands should be angled slightly outwards.

3. Lift your heels, and shift forward onto the balls of your feet. Position your elbows into the inside crooks of your bent knees.

4. As you inhale, lift your feet and shift your whole weight onto your hands and arms. Round out your back and try to bring in your heels to your tailbone.

5. Balance as best you can: it it helps, concentrate on a spot in front of you. If you feel ready, try to straighten your arms, but keep your legs held snug against them all the while.

6. Hold the pose for several breaths (20 to 60 seconds). Exhale and lower your feet to return to a squat.

Tips & Warnings

• Eventually, try to hold your legs against your upper arms.
• If you lose balance, make sure to fall backwards onto your feet.
• As with all yoga, remember to monitor and steady your breathing.

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