Crane Pose

Bakāsana, the Crane Pose, takes this grace and translates it into the art of focused strength. Unlike the playful Crow Pose, Crane demands straight arms, a lifted core, and the courage to soar without flapping.

It’s not about the flight—it’s about the stillness before the flight.

🔹 Name & Meaning

📜 Scriptural References

• It appears in Dharma Mittra’s compendium of 908 classical āsanas.
• Traditional oral lineages often treat Bakāsana as a progression from Kākāsana (Crow Pose).

🧾 Traditional yogis describe Bakāsana as a test of "mindful lightness over brute force"—a posture requiring internal poise and still breath.

🧭 Step-by-Step Instructions

1️⃣ Start in a Low Squat (Malasana or Garland Pose)

• Stand with your feet about hip-width apart.
• Bend your knees and sink down into a deep squat.
• Let your heels touch the floor if possible, or support them with a folded blanket.

2️⃣ Place Palms on the Floor

• Lean slightly forward and place both hands flat on the floor, about a foot in front of your feet.
• Spread your fingers wide like a gecko for better balance.
• Keep arms straight from the beginning.

3️⃣ Position Knees Against Upper Arms

• Lift your hips slightly, so your thighs are above your elbows.
• Carefully bring each knee to rest on the back of your upper arms, near the outer triceps.
• It should feel like the knees are hugging or pressing inward, not falling off.

4️⃣ Lean Forward and Engage the Core

• Gaze forward, not down—this helps balance.
• Start to shift your weight forward slowly, allowing your toes to get lighter.
• Keep arms as straight as possible (unlike Crow Pose, where they’re bent).

5️⃣ Lift One Foot, Then the Other

• Slowly lift one foot off the floor, keeping it close to your body.
• Once balanced, lift the other foot, bringing both feet together behind you.
• Engage the abdomen, round the back slightly, and keep breathing calmly.

6️⃣ Hold the Pose

• Stay balanced on your palms, gaze forward, and hold for a few breaths.
• Keep breathing through your nose. Do not hold your breath.

7️⃣ Exit Gently

• Slowly shift your weight backward and lower your feet back down.
• Return to a low squat or child’s pose for rest.

⏱️ Duration

• Beginners: 3–5 seconds
• Intermediate: 15–30 seconds
• Advanced: 1 minute with slow, deep breathing

⚠️ Contraindications

🧘 Related Poses

🌿 Benefits

📜 Traditional Benefits

While no shloka in classical texts names Bakāsana directly, many oral traditions describe it as:

• A "test of sthiratā" (steadiness) and prāṇic concentration
• Enhancing digestive fire (Jatara Agni) through abdominal compression
• Clearing mental dullness and gross tamas

🧬 Interpreted Benefits

🌿 Ayurvedic Connection

📚 Summary Table