Crane Pose

Bakasana

Lift the feet with knees supported high on the upper arms, extending the elbows into Crane.

Baka means crane.

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This entry uses the straight-arm Crane form shown. Some traditions interchange the names Crow and Crane.

Movement guidance

Preparation
Learn bent-elbow Crow and a controlled return of the feet first.
Entry and alignment
Support the knees on the upper arms and lengthen the elbows. This demands more arm and torso support than bent-elbow Crow.
Hold and breathe
Establish hand support and a controlled landing before lifting the feet. Keep breathing comfortably without holding your breath.
Exit and next movement
Control the elbows and shift weight back to place both feet down, then release hand pressure.

Variations and sequence transitions

Choose variations and transitions within your comfortable range.

Bakasana B · Entry variation

The final form is straight-arm Crane; the distinction is an entry descending from an upper arm balance. Do not try this unfamiliar entry with momentum.