Crane Pose (Bakasana)
Crane pose is an arm balance yoga posture that requires core strength and upper body stability. It involves balancing the knees on the upper arms with feet lifted off the floor, engaging the triceps, shoulders, and abdominal muscles.
How to do it
- Begin in a low squat with your feet close together and hands flat on the floor in front of you.
- Bend your elbows slightly and place your knees on the backs of your upper arms.
- Lean your weight forward into your hands and lift one foot, then the other, off the floor.
- Engage your core and round your back slightly to maintain the tuck position.
- Hold the pose for 10-20 seconds, then slowly lower your feet back to the floor.
Form cues
- Spread your fingers wide for stability.
- Keep your gaze slightly forward, not down.
- Engage your core to lift your hips.
- Round your upper back to create space.
- Shift your weight slowly into your hands.
Breathing: Maintain a steady, rhythmic breath. Do not hold your breath, as this increases tension and makes balancing more difficult.
Common mistakes
- Looking straight down, which often causes you to tip forward.
- Collapsing the shoulders, which puts unnecessary strain on your joints.
- Trying to jump into the pose, which increases the risk of falling.
- Holding your breath, which prevents core engagement and stability.
Muscles worked
Primary: lower back. Secondary: abs, triceps, shoulders.
Suggested sets & reps
Get fitter
3 sets × 10–20 second holds, rest 60 s
Lose weight
3 sets × 10–15 second holds, rest 60 s
Build muscle
4 sets × 15–20 second holds, rest 90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you have wrist, elbow, or shoulder pain, ease off and choose a gentler balance movement.
- If you feel sharp pain during the pose, stop immediately and rest.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do my wrists hurt during this pose?
Wrist discomfort often stems from lack of flexibility or putting all your weight on the heel of the hand. Try spreading your fingers wide and gripping the floor.
How can I avoid falling forward?
Keep your gaze forward and focus on engaging your core. If you feel like you are tipping, gently tap your toes back to the floor to reset.
Is this pose safe for beginners?
It is an advanced balancing pose. Beginners should master foundational strength movements like planks before attempting this.