Bakasana (Crane Pose)

Bakasana (Crane Pose) is a form of asana which you can practise to strengthen your arms and gain balance. The word, Baka stands for crane and asana stands for any yoga form. In this yoga posture, you aim to achieve the posture of a Crane and hence the English derivation. Perhaps, the significance of the name comes from the beliefs in different Asian cultures that certain birds were considered sacred and spiritually connected to the soul. Such symbols denoted the birds as messengers between the divine being and the earth. Crane stands for happiness, freedom, and youthfulness, and hence, Bakasana, the yoga posture, promotes physical well-being. 

By practising Bakasana every day, you can aim to keep your body fit and your mind refreshed and joyous even on dull and stressful days. In this blog, we will delve in-depth into Bakasana and its benefits in yoga. 

Bakasana Benefits

Bakasana is known for several physical benefits and mental manifestations. Let’s take a more detailed look at the Bakasana benefits and why it is a vital yogic posture: 

Physical Benefits 

Bakasana (Crane Pose) is an advanced posture in yoga which showcases several perks when practised with perfection and patience. Here are some physical wellness caused of regular engagement in the Crane pose. 

• Strengthens the arms: Through the challenging posture of Bakasana, you can learn to balance your body entirely on your arms, wrists and elbows. This strengthens the upper body and tones your arms. 
• Enhances core strength: With the core involved during the pose, you gather strength in these muscles and improve overall stability. 
• Strengthen the back and abdominal muscles: Both the muscles around the back and the abdominal region are activated during the Bakasana posture. As a result, these muscles gain flexibility with regular practice of Bakasana. 
• Stretches the groin: The posture stimulates the opening of the groins, which promotes involvement of the inner thighs that subsequently become toned. 
• Stimulates digestion: The abdominal region gets greatly compressed during Bakasana (Crane Pose). As a result, this puts pressure on the organs and digestive glands in the abdominal region, facilitating a faster rate of absorption and digestion. 
• Improves the rate of blood circulation in the body: Bakasana particularly has a major impact on the rate of blood flow and adequate circulation in the body. This improves the level of oxygen delivery to the heart, nutrient collection and assimilation, elimination of toxins and more. 

Mental Well-being 

Bakasana (Crane Pose) significantly impact the mental health of practitioners. Here is more on Baksana benefits involving clarity of mind: 

• Strengthens confidence and courage: By gradually learning to overcome the fear of falling in Bakasana, the mind is also trained to eliminate fear and gain a sense of accomplishment. 
• Builds focus and concentration: You must invest greater focus and concentration while performing the Crane pose. It helps bring mental clarity and focus in other areas. 
• Reduces stress and anxiety: Through regular practice of Bakasana, you can address mental health issues like anxiety and stress. The asana helps reduce restlessness and trains you in patience. 
• Promotes mindfulness: Bakasana (Crane Pose) fosters mindfulness and creates a spiritual state. You can establish a connection between the mind and body with the crane asana.

Bakasana Procedure

Bakasana (Crane Pose) is a yoga pose that involves your arms. It balances the weight of the body and maintains the arch. It is a form of modern yoga where your arms are placed flat on the ground while the feet and the chin are lifted and balanced on your arms. This pose is generally fit for intermediate practitioners to advanced-level yoga experts. Given the complexities and the endurance to balance your body, you must give time and patience to this posture. This posture is taught to practitioners who are well-versed in the Crow Pose or Kakasana. Hence, you need to centre your focus and energy on balancing first to acquire a state of equilibrium. 

The Bakasana procedure involves the abs, upper back, arms and the wrist. To begin with Bakasana, you first need to be either in the Crow Pose or gradually walk your way to the Crane Pose. You may need a proper headstand to advance to Bakasana yoga, as it is a final stage of balancing posture. During the Bakasana procedure, you are likely to encounter some common mistakes as a beginner. Here’s what to keep in mind: 

• Make sure that your elbows are in line with your wrists and shoulders. There is a chance that if you conduct it wrong, then immense pressure can be applied to the wrist, leading to an injury. 
• You are advised to keep your fingers slightly apart. Spreading them on the floor gives you a better grip. 
• Never rest your legs on your arms, and during the process, place your knees as high as you can.
• You should not delay transferring the weight onto your hands because that can lead to a sprain. In extreme cases, your body might freeze and refuse to move at all, failing to maintain posture. 

Bakasana Steps

The Bakasana (Crane Pose) Steps are simple, but you need to be systematic as you go about it. Here’s how you can perform Bakasana at home: 

• You need to start with Malasana or the squatting pose, where you need to sit initially on the ground. Place a mat at the bottom to ensure comfort. Make sure that your feet are at hip distance and that they are placed flat on the ground. 
• Place your elbows on the inner side of both your knees. 
• As you inhale, you will feel that your spine is gradually straightening up to balance. 
• This gives a push in the inner thigh, and you can pull your elbow outwards. 
• Join both your palms to acquire the Surya Namaskar pose. 
• Take a few deep breaths to recharge your body and hold onto this state. 
• Now, at this point, you need to place your palms flat on the ground. They should be in front of your feet, and then you stretch your elbows out. 
• As you press your palms hard on the ground, use the opposing force to lift your body. 
• This takes you to the state of Uttansana. 
• Now push your chest towards your knees and then ease the force on your thighs. 
• Again, push the palms on the ground and then elongate your lower back upwards. 
• If you have done it right up to this point, then you are sure to feel a stretch in your upper body anywhere around the shoulders, chest or even the hips. 
• Then, you need to take your knees towards your armpits and let your shin rest on your elbows. 
• Remain in this posture and then stand on your toes. Let your body get acclimatised and then balance to feel the whole body weight on your arms. 
• Now, you need to bend your trunk forward and simultaneously pull your abdomen inwards. This exerts some weight on your arms and wrists. Lift the feet off the floor with the force that is developed. 
• If you want then you can keep your elbows slightly bent so that you can be in a state of equilibrium. 
• You need to apply your core strength to lift your body while your arms are straightened. 
• Now, you have achieved Bakasana (Crane Pose), where you can stretch your feet completely if you want. 
• The position of your neck should be parallel to the ground, and you should centre your focus on breathing deeply. 
• Make sure that your hip, shoulders, palms, knees and feet are aligned to provide you with optimal ease.
• Stay in the state of the crane pose for a minimum of two breaths as a beginner. 
• With gradual practice, you can increase this to even 6 breaths at a time. Focus on soft breathing, which gives you the benefit of holding the pose longer. 
• Finally, you can exhale and relax to get back to the Malasana posture. 
• Repeat the steps if you wish to repeat the cycle and get back to Bakasana (Crane Pose). 

Bakasana Contraindications

Bakasana is an advanced and intense arm balancing posture which is not meant for beginners or patients with certain ailments. Here’s more on Bakasana contraindications so you are aware when to avoid the asana and what impact it can have if not practised correctly. 

• High blood pressure: Patients with heart ailments or coronary thrombosis should stay away from such intense postures. Individuals with a high blood pressure tendency might even experience a spike and a heart attack when performing something like Bakasana without supervision. 
• Elbow or wrist injuries: If you have a history of elbow injury or broken wrist, stay away from asanas like the crane pose. With the overall body weight balanced on the arms, the pressure can build up on the broken wrist or exacerbate the earlier symptoms of sprain. 
• Pregnancy or menstruation: Pregnant women are prohibited from practising Bakasana (Crane Pose) because it involves pressure on the abdominal region. Moreover, there is a high chance you might fall a few times during the initial practice sessions. The chances of miscarriage escalate when you are not careful during pregnancy. Moreover, if you are going through your menstrual cycle, do not practise this asana as it can elevate the pain in the abdomen and lead to more blood loss. 
• Spondylosis: Practising Bakasana can put additional pressure on the muscles and joints around the neck. As a result, if you are a patient of spondylosis, it can get quite painful and problematic for you. Individuals with any spinal injury or complications should also steer away from such intense yoga poses. 
• Migraine: While performing this yoga, a sudden gush of blood to the head can escalate the headache and worsen the state of migraine. 
• Carpal Tunnel Syndrome: Postures like Bakasana (Crane Pose) put intense pressure on your wrists. Often, this exacerbates the symptoms of Carpal Tunnel Syndrome. 

Bakasana Precautions

Performing Bakasana can be a challenging pose for beginners. Hence, necessary precautions should be taken to avoid any injury or adverse effects. Here’s a list of Bakasana precautions that you can take: 

• Use props: Take help from props while doing such advanced postures in yoga. Place a soft pillow or blanket in front of you so that even if you fall, it has a cushioning effect. 
• Look forward: Instead of fixing your gaze back towards your feet, you can look forward to balance your body effectively. 
• Distribute your weight evenly: Make sure that your weight is evenly distributed over the entire body and along the length of the arm. Malalignment can put pressure on the wrist, which can lead to breaking or a bad twist. 
• Be attentive to your body: Always be attentive and listen to your body. It is only during the sessions that you can understand whether the yoga posture suits you or not. In case of any discomfort, it is best to discontinue or talk to an expert. This helps to avert any unwanted results. 

Conclusion

If you are a beginner at yoga, then you should start with Crow Pose before you transition to Bakasana (Crane Pose). Since it is an advanced yoga posture and requires more flexibility and balance, you need to give yourself time and patience to master the skills of Bakasana.

Trying out Crane Pose in the wrong way can have adverse effects on the mind and body. Hence, you should follow the precautions and keep the contraindications in mind. In your initial days, follow the supervision of experts to avoid any faulty moves as you engage in Bakasana. 

Frequently Asked Questions for Bakasana (Crane Pose)

1. What is Bakasana (Crane Pose) and what are its benefits?

Bakasana, or Crane Pose, is a foundational arm balance in yoga where your knees rest on the upper arms and your feet lift off the floor. It enhances core strength, arm stability, concentration, and helps overcome fear of falling.

2. What is the difference between Bakasana and Kakasana (Crow Pose)?

In traditional yoga:

• Bakasana (Crane Pose) = arms straight
• Kakasana (Crow Pose) = arms bent
  However, many modern schools use these names interchangeably. Knowing the distinction helps in correct alignment and progression.
  

3. Is Bakasana good for beginners and how can I start safely?

Bakasana is challenging for beginners but achievable with guidance. Start with:

• Core strengthening
  
• Wrist warm-ups
  
• Balancing drills using props or cushions
  A yoga instructor is recommended to prevent wrist or shoulder strain.
  

4. Why can’t I lift my feet in Bakasana?

Common reasons include:

• Weak core or shoulder muscles
  
• Fear of falling forward
  
• Incorrect hand placement
  To fix this, lean forward more (without collapsing) and focus your gaze ahead, not down.
  

5. How long does it take to learn or master Bakasana?

It depends on your practice consistency, core strength, and mindset. On average, beginners see results in 4–8 weeks, while mastery can take longer with advanced variations.

6. What muscles are worked in Bakasana (Crane Pose)?

Bakasana targets:

• Core (rectus abdominis, obliques)
• Arms (triceps, deltoids)
• Wrists and forearms
• Hip flexors
  
  It’s a full-body stabilizing pose ideal for strength and balance training.
  

7. What are the common mistakes in Bakasana and how to avoid them?

Avoid:

• Looking down (causes loss of balance)
• Collapsing elbows
• Placing knees too low
• Forgetting to warm up wrists
  
  Fix: Engage your core, keep your gaze forward, and use props if needed.
  

8.  Can Bakasana cause wrist or shoulder pain?

Yes, especially if performed without prep or alignment. If you feel pain:

• Stop immediately
• Strengthen wrists with preparatory exercises
• Use a wedge or double mat for wrist support
  Consult a physiotherapist if discomfort persists.
  

9. What poses help prepare for Bakasana (Crane Pose)?
Preparatory poses include:

• Malasana (Garland Pose) – for hip opening
• Chaturanga Dandasana – for arm strength
• Boat Pose (Navasana) – for core
• Plank and Forearm Plank – for shoulder stability
  

10. How can I improve balance and avoid falling in Bakasana?

To balance better:

• Focus your gaze forward, not down
• Shift weight into your fingers (not just wrists)
• Keep elbows slightly bent for control
• Practice over a cushion to reduce fear of falling