Bakasana (сrane pose)


Bakasana takes its name from the word “baka” that means a crane. When you perform this asana, your body resembles the crane strolling along the water.

Вakasana benefits

Bakasana helps to strengthen arms, shoulders, back and abdominal muscles. There is also the great benefit of bakasana as a functional and optimizing effect on the abdominal organs. The correct performance of bakasana promotes to concentrate on prana in the abdomen that helps to recover the abdominal organs and activate Manipura chakra.

Bakasana for beginners

1. Sit on one’s haunches and put your hands on the floor on the width of the shoulder girdle. Your fingers are drawn apart slightly and middle fingers have a direction straight ahead.


A simple variant of the performance of bakasana

2. Sit down with your knees apart and bend your body forward, trying to embrace your shoulders by knees as high as possible.


3. For learning the Crane pose, the beginners should shift the weight of body on one shoulder at first trying to pick off one foot from the floor.


Then it’s necessary to do the exercise to the other side.


4 The practitioners may attempt to pick off both feet at the same time,


trying to straighten the arms entirely.


5 In the final position it’s necessary to take a deep and steady breathing.

A more complicated variant of bakasana performance

Complete all five of the above points, but with putting your knees in the armpits, instead of the sides of the shoulders.


There are many variants of bakasana performing. In this publication, we will focus on the most common modifications.

– Bakasana with bent hands



– Bakasana with feet connected together and pelvis lowered down



The variant of Bakasana with your thoracic spine maximum arched and with pelvis lifted up


The practicing of this bakasana variant will help to learn the straight handstand – adho mukha vriksasana.


Bakasana contraindications

Bakasana (Crane pose) is contraindicated for pregnant women and people, which suffer from progressive joints diseases in the acute phase.

Doing bakasana the first times you may fall head forward due to the faint arm muscles and the lack of the coordination. Please put something soft ahead you during practicing bakasana for avoiding the annoying injury.


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