Strength Training · Calisthenics · Yoga
Crane Pose
Crane Pose (Bakasana) is a straight-arm balance with your knees tucked high against your upper arms. It trains shoulder support, core control, and balance on your hands.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Higher injury risk
- Rest 45 sec
How to do it
- Squat with your knees wider than your torso.
- Place your palms shoulder-width apart on the mat in front of your feet.
- Position your knees high against your upper arms, close to your armpits.
- Shift your weight forward until your shoulders move past your wrists.
- Lift your feet toward your buttocks.
- Straighten your arms.
- Hold your balance with your feet lifted.
- Lower your feet to the floor with a controlled backward weight shift.
Form cues
- Look slightly ahead of your hands.
- Press through your finger pads.
- Keep your upper back rounded.
- Breathe steadily throughout the hold.
Common mistakes
- Jumping into the balanceTransfer your weight gradually until your toes lift without a push from your legs.
- Knees sliding down the armsDraw your thighs firmly toward your torso to maintain contact near your armpits.
- Forcing the elbows backwardUse active arm support rather than pushing your elbows beyond straight.
Safety
Losing balance forward can cause a fall onto your face or head. Full bodyweight on your hands can strain your wrists or elbows if you force the position or continue while fatigued.
- Practice on a firm, nonslip surface with clear space around you.
- Place a bolster ahead of your hands to cushion a forward tip without obstructing your balance.
- Warm up your wrists with gentle, feet-supported weight shifts.
- End the attempt if your arms buckle or you develop joint pain.
If you have wrist, elbow, or shoulder pain, use a feet-supported version or seek advice from a physiotherapist before attempting the full balance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Block (optional)
- Yoga Bolster (optional)
- Yoga Mat
Sets and reps
- Sets
- 3–5
- Target
- 5–15 seconds
- Rest
- 45 sec
Build consistent short holds before adding time.