Intermediateinversion
Bakasana
बकासन
Bakasana (Crane Pose) is an arm balance that builds strength in the arms, wrists, and core. It's a more advanced version of Kakasana, requiring straight arms and greater core engagement. This pose cultivates confidence and mental focus.
Anatomy Involved
Benefits
- Strengthens arms, wrists, and shoulders
- Engages core muscles deeply
- Improves balance and coordination
- Increases mental focus and determination
- Tones abdominal organs
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Wrist injuries
- High blood pressure
- Pregnancy
- Carpal tunnel syndrome
- Head injuries
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Engage the core to maintain stability
- 2Press firmly through the foundation — hands, forearms, or head
- 3Keep the body in one straight line from base to feet
- 4Breathe steadily — do not hold the breath
- 5Come down slowly and with control
Pose Details
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Bakasana (Crane Pose) is an arm balance that builds strength in the arms, wrists, and core. It's a more advanced version of Kakasana, requiring straight arms and greater core engagement. This pose cultivates confidence and mental focus.
How to Practice
1. Begin in Malasana (Garland Pose), with feet flat on the floor.
2. Place your hands on the floor shoulder-width apart, fingers pointing forward.
3. Position your knees high up in your armpits, creating a shelf-like support on the upper arms.
4. Lean forward, transferring your weight onto your hands.
5. Straighten your elbows, engaging your core to maintain balance.
5 more steps remaining
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Frequently Asked Questions
Common questions about Bakasana
What is Bakasana?
Bakasana (Crane Pose) is an arm balance that builds strength in the arms, wrists, and core. It's a more advanced version of Kakasana, requiring straight arms and greater core engagement. This pose cultivates confidence and mental focus.
What are the benefits of Bakasana?
Strengthens arms, wrists, and shoulders. Engages core muscles deeply. Improves balance and coordination. Increases mental focus and determination. Tones abdominal organs.
Who should avoid Bakasana?
Avoid this pose if you have: Wrist injuries, High blood pressure, Pregnancy, Carpal tunnel syndrome, Head injuries.
How many steps are in Bakasana?
Bakasana is practiced in 10 steps. Begin in Malasana (Garland Pose), with feet flat on the floor.
Is Bakasana suitable for beginners?
Bakasana is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Bakasana?
You may use: block, blanket. Props make the pose more accessible and comfortable.
What poses should I do before Bakasana?
Prepare with: Adho Mukha Svanasana, Standing Forward Bend. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Bakasana with other poses