Crane pose

BakasanaCrane pose - Satya Live Yoga - 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.


  • 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.




  • 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.