Bakasana (Crane Pose)

English Name(s)
Bakasana, Crane Pose, Arm Balance Asana
बकासन / Bakāsana
baka: “crane”
āsana: “posture”


Bakasana (bah-KAH-suh-nuh) builds arm, shoulder, and abdominal strength. It keeps the abdomen firm and releases the back muscles. The primary distinction between Crane Pose and Crow Pose is that in Crane Pose we keep our arms extended, whereas in Crow Pose we keep them somewhat bent.

A study published in the Journal of Orthopaedic & Sports Physical Therapy found that 3 poses elicited moderate activity from at least 2 of the muscles examined (crow pose, side angle, and plank). Crow Pose has shown 53.5% Maximal Voluntary Isometric Contractions (MVIC) of Serratus Anterior and it was similar for various other muscles as well. This information may be useful in developing treatment programs using yoga postures to help activate shoulder scapulars.

Muscle  Focus

Crane Pose focuses on several muscles such as

  • Wrists (Forearm Muscles)
  • Upper Thoracic (Trapezius, Serratus Anterior)
  • Biceps and Triceps
  • Hamstrings
  • Abdominals (Core muscles)
  • Arms (Deltoid, Triceps)

Ideal For Health Conditions

  • It increases the ability to focus, so ideal for people having a focus-oriented business/job.
  • If you are someone who wants to try challenging Yoga postures then practicing this will prepare your wrists and back muscles for more challenging yoga postures.
  • It can be practiced by those who want to strengthen the thoracic muscles.

Benefits of Bakasana or Crane Pose

1. Improves Balance and Focus

You have to keep your balance, focus on a single point and stay calm during Bakasana. It can be a difficult pose for most people but once you are able to maintain your balance in this pose then it becomes easier for you not just in this pose but also in other poses.

2. Building Strength

This arm balancing asana is an excellent exercise for the upper body, especially the arms, shoulders, and back muscles. The core abdominal muscle gets strengthened when you engage them actively while practicing crane pose.

3. Helps to Tone the Muscles

Your chest muscles get toned with the constant practice of Crane Pose (Bakasana).

4. Helps to Burn Calories

You can burn calories easily by practicing Bakasana regularly because it requires considerable effort from all the muscles involved.

5. Calms the Brain

Bakasana helps to calm and focus your mind. It is easier said than done but with consistent practice, you can easily achieve this.

6. Strengthens the Back Muscles

Bakasana strengthens and tones your back muscle which makes it flexible for other yoga poses.

7. Removes Stress and Anxiety

Bakasana calms your nervous system by reducing stress, fatigue, and mild depression naturally without any side effects like medicines do. If you are experiencing anxiety or restlessness then practicing Crane Pose (Bakasana) will help you relax in a very short time frame due to its positive effects on our nervous system.

8. Prepares you for More Challenging Arm Balancing Postures

Once you are able to hold your balance in Bakasana for a longer duration with relative ease, you can then try more challenging arm balancing poses.


Avoid this pose if suffering from Carpal Tunnel Syndrome and other wrist, elbow, and shoulder injuries or pain. Women who are menstruating and who are pregnant should avoid this pose as it pushes the abdomen inwards.


  • One-legged Kakasana or Crow Pose
  • Kakasana (Crow Pose)

Preparatory Pose

Beginner’s Tips

  • Try not to round your back when you’re in Crane Pose. Instead, keep it straight and strong so that you are able to balance properly.
  • Grip your fingers tightly on the block or mat.
  • Remember to breathe as normal while holding this pose.
  • Crane Pose is an arm balancing pose that is categorized under intermediate level poses for more flexible people.

How to do Crane Pose

  • Start in a squatting position with your hands on the floor in front of you.
  • Place your palms flat on the floor and press down through your hands and feet to lift your hips up off the floor. Keep your spine straight.
  • The primary distinction between Crane Pose and Crow Pose is that in Crane Pose we keep our arms extended, whereas in Crow Pose we keep them somewhat bent. So, make sure to keep your arms extended in this one.
  • Bring your knees as close to your chest as possible, then slowly extend them out to the side until they are parallel with the floor.
  • Keep your head facing forward and hold this pose for 30 seconds to one minute.
  • To come out of this pose, slowly lower your knees back to the starting position and release your arms.

Mental Benefits of Crane Pose

  • Improved focus
  • Increased concentration
  • Develops immense concentration
  • Calms the brain and reduces stress, fatigue, and mild depression

The Bottom Line

Bakasana or Crane Pose is a beginner’s pose that requires immense concentration and can be difficult for some people but with practice, it becomes easier. The benefits of this pose are improved balance and focus, increased concentration, tones the chest muscles, building arm, shoulder, and abdominal strength as well as preparing you for more challenging arm balancing poses.

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Meera Watts
Meera Watts is the owner and founder of Siddhi Yoga International. She is known worldwide for her thought leadership in the wellness industry and was recognized as a Top 20 International Yoga Blogger. Her writing on holistic health has appeared in Elephant Journal, CureJoy, FunTimesGuide, OMtimes and other international magazines. She got the Top 100 Entrepreneur of Singapore award in 2022. Meera is a yoga teacher and therapist, though now she focuses primarily on leading Siddhi Yoga International, blogging and spending time with her family in Singapore.


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