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Pose of the Month: Crow or Crane Pose (Bakasana)

Sanskrit Name and Meaning


baka = crane

How to:

Step 1 – Squat down with your toes together and bring your hands down onto the mat, about shoulder width apart.

Step 2 – Separate your knees wider than your hips and bend your elbows. Lean your torso forward and bring your knees onto your triceps as high up towards the armpits as possible.

Step 3 – Lift up onto the balls of your feet and bring weight onto your upper arms. Engage your core and round your back.

Step 4 – Lean forward more and begin to lift your toes off of the floor. If you are a beginner at this pose, you can practice lifting one set of toes at a time and keep the arms bent.

Step 5 – For Crane pose, squeeze the legs against the arms and begin to straighten the elbows. Keep the knees at the outer arms up near the armpits. Keep your gaze at the floor in front of you. Stay for 30 seconds to one minute and slowly release your feet back to the floor.


  • Strengthens the abdominals, arms and wrists

  • Stretches the upper back

  • Opens the groins


  • Avoid if you have carpal tunnel syndrome or are pregnant

  • Be careful to avoid letting the elbows splay out to the side

  • If you have difficulty lifting into the pose from the floor, you can use a block under your feet

  • Rather than lifting your buttocks high away from the heels, keep yourself tucked tight with heels and buttocks close together

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