Gaze aheadKnees high on the armsFeet lift togetherElbows hug inFingers spreadCrane Pose
Bakāsana
Read what the gnome says
Crane Pose! Squat, hands shoulder-width, then straighten the arms and place the knees high on the upper arms. Lean forward and lift the feet. Gaze ahead, core firm. Cushion in front. Breathe, tall crane gnome.
Works on Wrist flexors · Shoulders · Core
How to do it
- Squat with the feet together and the hands shoulder-width apart.
- Rest the knees high on the upper arms and lean forward.
- Lift one foot, then the other, keep the gaze ahead and hold.
Common mistakes
- Don’t look straight down.
- Don’t let the elbows flare out.
- Don’t force it: practise near a cushion.
Benefits
- Builds strength in the arms, shoulders and core.
- Trains focus and balance.
- Playful: a great reward for steady practice.
Take care: Go easy or skip if you have wrist, shoulder or neck pain, or are pregnant. Warm up first and practise near soft ground.
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Arm Balance
Baby Grasshopper PoseIntermediate
Crow / Crane PoseIntermediate
Lifted LotusIntermediate
Pendant PoseIntermediate
Side PlankIntermediate
Side Plank with Top Leg LiftedIntermediate
Practised by real people
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