Bakasana (Crane Posture)


  • Stand on the floor and come in Malasana position with feet about shoulder-width apart.
  • Place the flat hand on the floor in front of the feet with the fingers wide apart and pointing forward.

  • Rise on toes leans forward.

  • Place the knee in such a way that the inside of the knee touches the outside of the upper arm as near as possible to the armpits.

  • Lean forward further transferring the body weight to the arms, lift feet off the floor.

  • Slowly bring both the feet together and strengthen elbow. Gaze forward.

  • Keep breathing and maintain a position as per capacity.

Beginners Tip

  • Keep a pillow or some soft cushion in front, because there can be a tendency to fall on the face.
  • Don’t look towards palms or floor, as it will shift weight towards hands and may get unbalance. To stay balanced look forward, this will keep the head’s weight in a constant position.

  • Start with raising just one-foot keeping toe of other foot to the floor.
  • As a beginner, it might be difficult to lift feet off the floor, make it easy by squatting on a block or other height, so that feet will be few inches off the floor.

Releasing Procedure

  • Slowly lower the feet to the floor. Touch hip to the floor, stretch legs and relax.

Precautions and Contraindications

  • Carpal tunnel syndrome
  • Pregnancy

  • Spine, shoulder, knee or elbow injury.

Benefits of Bakasana

  • Increases the strength in the wrists, arms, shoulders, inner thighs, abdominal organs.
  • Relieve mild depression, anxiety, and fatigue

  • Stimulates the kidneys, liver, spleen, Improves digestion

  • Useful for high blood pressure, asthma, headaches, insomnia, infertility, osteoporosis, and sinusitis.

Preparatory Poses

  • Adho Mukha Svanasana
  • Baddha Konasana

  • Balasana

  • Plank Pose

  • Virasana

  • Kakasana

Follow-up Poses

  • Adho Mukha Svanasana
  • Chaturanga Dandasana

  • Plank Pose