Welcome to our guide on the Crane Pose, also known as Bakasana in Sanskrit. This challenging arm balance pose is a great way to build strength and improve balance. This guide will cover the step-by-step process of performing the Crane Pose correctly, the benefits of practising this pose, and some tips and variations that will help you master it. You learn it briefly in many yoga courses.

Step-By-Step Guide to Performing Crane Pose

Crane Pose

Crane Pose

  1. Begin by standing in Tadasana or Mountain Pose, with your feet hip-width apart and your arms by your sides.
  2. Bend your knees and come into a squat position with your feet still hip-width apart.
  3. Bring your palms to the floor before you, shoulder-width apart, and fingers spread wide.
  4. Keep your elbows bent, and rest your knees on the back of your upper arms as close to the armpits as possible.
  5. Bend forward and shift your weight onto your hands, lifting your feet off the floor. Start lifting one foot at a time if it’s your first time practising this pose.
  6. Keep your gaze forward, your core engaged, and your breath steady.
  7. Maintain the pose for a few breaths, then slowly release your feet back to the floor and return to standing.

Benefits Of Crane Pose

Crane Pose has many physical and mental benefits that can enhance your overall well-being. Some of the benefits include:

  1. Builds arm and core strength: Crane Pose is a perfect way to strengthen your arms and core muscles as you lift your body weight off the ground.
  2. Improves balance: Crane Pose challenges your sense of balance and coordination, making it an excellent pose for improving your overall balance.
  3. Boosts confidence: Successfully mastering Crane Pose can give you a sense of accomplishment and increase self-confidence.
  4. Relieves stress and anxiety: This pose needs a lot of focus and concentration, which can help calm your mind and ease stress and anxiety.

Performing Crane Pose

Performing Crane Pose

Tips And Variations For Mastering Crane Pose

  1. Use a block or a bolster: If you are having difficulty balancing on your hands, use a block or a bolster to support your forehead as you lean forward.
  2. Practice with a wall: Practicing Crane Pose against a wall can help you feel more secure as you learn to balance on your hands.
  3. Work on arm strength: Building strength can help you lift your body weight off the ground more quickly. Try practising push-ups or other arm-strengthening exercises to build strength.
  4. Try different leg positions: Experiment with different leg positions, such as keeping your knees bent or straightening your legs out behind you, to find the best variation for you.


We hope this guide has helped you learn how to perform Crane Pose correctly, its benefits, and some tips and variations to help you master it. Remember to always listen to your body, take your time, and breathe deeply throughout the pose. With practice and patience, you can learn this challenging and rewarding pose in our yoga courses.

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