Crane Pose Bakasana
An arm balance from a squat: the knees rest high on the backs of the upper arms, the feet lift, and the weight settles onto the hands.
How to do it
Setup
Squatting on the toes, hands flat on the floor shoulder-width, a cushion in front for the face.
Steps
- Bend the elbows and set the knees high on the backs of the upper arms.
- Lean forward until the feet feel light, then lift them one at a time.
- Hold and breathe, gaze ahead, then lower the feet back to the floor.
Common mistakes
Throwing the weight forward to lift the feet: lean only until they float; past that the face meets the floor. Elbows flaring wide: keep them over the wrists. Knees slipping down the arms: draw them up toward the armpits and squeeze the arms.
Breathing
Steady small breaths.
