wikiHow to Do the Crane Balance Yoga Pose

Two Parts:Getting in the PositionPerforming the Pose

The Crane Balance Pose, or Bakasana, is a slightly challenging balancing pose used to improve balance and coordination. Practicing this pose regularly can also improve digestion and concentration.

Part 1
Getting in the Position

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    Stand on a yoga mat with your feet approximately hip width apart.
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    Bend forward at the hips until you can place your palms on the ground about a foot in front of your feet. Bend your knees slightly to make the pose more comfortable.

Part 2
Performing the Pose

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    Spread your fingers apart to engage your muscles in your wrist.
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    Bend your elbows and come up on your toes, bringing your knees into your armpits. Some of your weight should be transferred to your hands at this point.
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    Lift one of your legs off the floor. Be sure that you are balanced and that your weight is equally distributed on your two hands.
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    Lift your second leg off the floor so that your weight is completely off the ground. Press your feet together and squeeze your legs together. Hold the pose for a couple breaths.
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    Slowly release the pose by leaning backwards until your feet can touch the ground.

Tips

  • If the pose is difficult, place your toes on a black instead of taking them completely off the ground.

Warnings

  • Use caution if performing this pose while pregnant or if you have carpal tunnel syndrome or a wrist or shoulder injury.

Things You'll Need

  • Yoga mat

Article Info

Categories: Yoga