Bakasana (e)

Crow / Crane Pose

step by step

1 Start in Mountain Pose and go into a squat. If you can’t bring your heels to the ground, you can fold a blanket and slip it underneath them for support. Open your knees larger than hip-width apart and lean your torso slightly frontwards.
2 Stretch your arms in front of you and firmly press your hands on the ground. Put them in front of you so that they are directly under your shoulders when your body tips forward. The fingers are separated, with the index fingers parallel to each other and pointing to the front, and the thumbs facing each other. The elbows are bent.
3 Lift your buttocks towards the ceiling; fix your eyes on a spot slightly farther than where your hands are. While keeping your buttocks lifted, bring your feet close to your hands until your shinbones can lean on your triceps, near your armpits.
4 Lift yourself on the tips of your toes and lean your legs on your arms. Press firmly into your hands so that the entire weight of your body is well distributed into both of your arms. Keep your gaze focused in front of you and make sure you keep your neck straight. Lift your toes from the ground;your entire body is now balanced on both your hands.
5 Hold the pose for as long as you can. To come out of it, gently exhale and put your feet back on the ground. Stand back up and regain Mountain Pose.


  • Strengthens the arms and wrists.
  • Stretches and tones the abs.
  • Stretches the upper back.

contraindictions and warnings

  • Carpal tunnel syndrome.
  • Pregnancy.

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