Crane pose

November 5, 2012/in Balancing /by Christina Jagusiak

Bakasana - Crane pose

Stand with the feet together.
Interlock the fingers and raise the arms above the head.
Keeping both legs straight and strong, bend forward from the hips and place the hands on the toes of the left foot.
Transfer the weight onto the left leg, lift the right leg back and raise it as high as comfortable.
Draw the forehead toward the knee and hold for as long as comfortable.
Release the right leg to the floor and return to the upright position, keeping the arms straight as they are raised above the head.
Lower the arms relax and then repeat to the other side.
Practice up to 3 rounds.

Breathing

Inhale while raising the arms.
Exhale while bending forward.
Breathe naturally in the balance.
Inhale while returning to the upright position.
Exhale while lowering the arms.

Awareness

Balance.
Manipura chakra.

Contraindications

Heart conditions.
High blood pressure.
Back conditions.

Benefits

Improves the sense of balance.
Stimulates the liver and kidneys.
Stretches the hamstrings, calves, and thighs.
Strengthens the thighs, knees, and ankles.
Develops concentration and focus.
Calms and balances the mind.

Practice note

In this pose the knee can easily rotate inward. To prevent this consciously rotate the thigh outwardly and turn the knee so the kneecap faces straight ahead.