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Crane Pose Bakasana

1 min
52 score
5 kcal
Arm-Supported Poses
Static
Crane Pose
hourglass-icon 1 min
asana miniature
00:55
Music
  • Instructor's voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Favorable effect

  • Strengthens the arm muscles
  • Develops arm strength and mobility
  • Strengthens the forearm muscles
  • Improves balance
  • Clarifies the mind
  • Strengthens the abdominal muscles

Contraindications

Pregnancy
Menstruation
High blood pressure
Wrist injuries

Technique of execution

Stand with your feet shoulder-width apart and place your palms on the floor. Bend your elbows slightly and rest your knees against the backs of your upper arms. Shift forward, lift your heels and balance on your hands while breathing freely. Lower your feet and rise slowly.

Upload date:2026-10-09T17:29:02+00:00

What to do if it does not work out, as in the video

1
Place a firm cushion in front of you if you worry about falling. Focus on a point ahead and practise lifting one foot at a time before trying both.

Where can I meet

Lesson search
Challenges

Crane Pose occurs 28 times in ready-made lessons

Theme Title Time
Energy
Energizing Morning 30 min
30 min
Energy
Energizing Morning 45 min
45 min
Energy
Energizing Morning 60 min
60 min
Energy
Energizing Morning 90 min
90 min
Sports
Yoga for Tennis Players 20 min
20 min
Sports
Yoga for Tennis Players 25 min
25 min
Sports
Yoga for Tennis Players 30 min
30 min
Sports
Yoga for Tennis Players 45 min
45 min
Sports
Yoga for Tennis Players 60 min
60 min
Sports
Yoga for Tennis Players 90 min
90 min
Weight loss
Cardio Yoga 25 min
25 min
Weight loss
Cardio Yoga 30 min
30 min
Weight loss
Cardio Yoga 45 min
45 min
Weight loss
Cardio Yoga 60 min
60 min
Weight loss
Cardio Yoga 90 min
90 min
Chest
Yoga for the Chest and Posture 20 min
20 min
Chest
Yoga for the Chest and Posture 25 min
25 min
Chest
Yoga for the Chest and Posture 30 min
30 min
Chest
Yoga for the Chest and Posture 45 min
45 min
Chest
Yoga for the Chest and Posture 60 min
60 min
Chest
Yoga for the Chest and Posture 90 min
90 min
Varicose veins
Varicose Vein Prevention 90 min
90 min
Flexibility
Advanced Yoga 45 min
45 min
Flexibility
Advanced Yoga 90 min
90 min
Balance
Better Balance 60 min
60 min
Balance
Better Balance 90 min
90 min
Arms
Yoga for Hands and Wrists 60 min
60 min
Arms
Yoga for Hands and Wrists 90 min
90 min

Crane Pose occurs 43 times in ready-made courses

Theme Title Duration Day
Whole body
Strong Arms 2 w.
Day: 5, 6, 7, 8, 9, 11, 12, 13, 14
2 w. 5, 6, 7, 8, 9, 11, 12, 13, 14
Weight loss
Slim Waist 2 w.
Day: 13
2 w. 13
Whole body
Middle Splits 2 w.
Day: 11
2 w. 11
Whole body
Healthy Joints 2 w.
Day: 9
2 w. 9
Whole body
Strong Arms 1 w.
Day: 2, 3, 5, 6, 7
1 w. 2, 3, 5, 6, 7
Whole body
Build Your Balance 1 w.
Day: 1, 2, 3, 4, 5, 6, 7
1 w. 1, 2, 3, 4, 5, 6, 7
Whole body
Build Your Balance 2 w.
Day: 5, 6, 7, 8, 10, 11, 12, 13, 14
2 w. 5, 6, 7, 8, 10, 11, 12, 13, 14
Confidence
Boost Your Self-Esteem 2 w.
Day: 10, 11
2 w. 10, 11
Whole body
Healthy Joints 3 w.
Day: 16
3 w. 16
Whole body
Build Your Balance 3 w.
Day: 1, 2, 3, 4, 5, 6, 7, 12, 13, 14, 15, 17, 18, 19, 20, 21
3 w. 1, 2, 3, 4, 5, 6, 7, 12, 13, 14, 15, 17, 18, 19, 20, 21
Weight loss
Slim Waist 3 w.
Day: 20
3 w. 20
Confidence
Boost Your Self-Esteem 3 w.
Day: 17, 18
3 w. 17, 18
Whole body
Strong Arms 3 w.
Day: 2, 3, 5, 6, 7, 12, 13, 14, 15, 16, 18, 19, 20, 21
3 w. 2, 3, 5, 6, 7, 12, 13, 14, 15, 16, 18, 19, 20, 21
Whole body
Middle Splits 3 w.
Day: 18
3 w. 18
Health
Quit Smoking 2 w.
Day: 8, 11
2 w. 8, 11
Health
Quit Smoking 3 w.
Day: 1, 2, 3, 4, 5, 6, 20
3 w. 1, 2, 3, 4, 5, 6, 20
Whole body
Static Practice 1 w.
Day: 3
1 w. 3
Whole body
Static Practice 4 w.
Day: 11, 13
4 w. 11, 13
Stress relief
Relief from Anxiety 3 w.
Day: 10
3 w. 10
Stress relief
Relief from Anxiety 4 w.
Day: 15
4 w. 15
Whole body
Open Your Hips 3 w.
Day: 4
3 w. 4
Whole body
Open Your Hips 4 w.
Day: 11
4 w. 11
Health
Healthy Heart 3 w.
Day: 15, 19
3 w. 15, 19
Health
Healthy Heart 4 w.
Day: 3, 5, 6, 12, 19
4 w. 3, 5, 6, 12, 19
Whole body
Advanced Yoga 1 w.
Day: 2, 6
1 w. 2, 6
Whole body
Advanced Yoga 2 w.
Day: 11
2 w. 11
Whole body
Advanced Yoga 3 w.
Day: 18
3 w. 18
Whole body
Advanced Yoga 4 w.
Day: 1, 16, 25
4 w. 1, 16, 25
Whole body
Advanced Yoga 5 w.
Day: 15, 25, 29, 34
5 w. 15, 25, 29, 34
Weight loss
Lean Body 4 w.
Day: 18, 26
4 w. 18, 26
Whole body
Beautiful Bust 2 w.
Day: 1
2 w. 1
Whole body
Beautiful Bust 3 w.
Day: 13
3 w. 13
Stress relief
Yoga in the Big City 2 w.
Day: 6, 11
2 w. 6, 11
Stress relief
Yoga in the Big City 3 w.
Day: 11, 15
3 w. 11, 15
Stress relief
Yoga in the Big City 4 w.
Day: 11, 15
4 w. 11, 15
Stress relief
The Calm Formula 1 w.
Day: 5
1 w. 5
Stress relief
The Calm Formula 2 w.
Day: 5
2 w. 5
Stress relief
The Calm Formula 3 w.
Day: 5
3 w. 5
Stress relief
The Calm Formula 4 w.
Day: 5, 25
4 w. 5, 25
Weight loss
Intensive Weight Loss 1 w.
Day: 6
1 w. 6
Weight loss
Intensive Weight Loss 2 w.
Day: 6
2 w. 6
Weight loss
Intensive Weight Loss 3 w.
Day: 6
3 w. 6
Weight loss
Intensive Weight Loss 4 w.
Day: 6
4 w. 6

Details of the exercise

Category
Arm-Supported Poses
Mechanics
Static
Complexity
For Advanced
Duration
1 minute
Energy consumption
5 kcal
Popularity
215 out of 442

Where can I meet

Lesson search
Challenges

Crane Pose occurs 28 times in ready-made lessons

Lesson Duration
Energizing Morning 30 min
Energizing Morning 45 min
Energizing Morning 60 min
Energizing Morning 90 min
Yoga for Tennis Players 20 min
Yoga for Tennis Players 25 min
Yoga for Tennis Players 30 min
Yoga for Tennis Players 45 min
Yoga for Tennis Players 60 min
Yoga for Tennis Players 90 min
Cardio Yoga 25 min
Cardio Yoga 30 min
Cardio Yoga 45 min
Cardio Yoga 60 min
Cardio Yoga 90 min
Yoga for the Chest and Posture 20 min
Yoga for the Chest and Posture 25 min
Yoga for the Chest and Posture 30 min
Yoga for the Chest and Posture 45 min
Yoga for the Chest and Posture 60 min
Yoga for the Chest and Posture 90 min
Varicose Vein Prevention 90 min
Advanced Yoga 45 min
Advanced Yoga 90 min
Better Balance 60 min
Better Balance 90 min
Yoga for Hands and Wrists 60 min
Yoga for Hands and Wrists 90 min

Crane Pose occurs 43 times in ready-made courses

Theme Title Duration Day
Whole body
Strong Arms 2 w.
Day: 5, 6, 7, 8, 9, 11, 12, 13, 14
2 w. 5, 6, 7, 8, 9, 11, 12, 13, 14
Weight loss
Slim Waist 2 w.
Day: 13
2 w. 13
Whole body
Middle Splits 2 w.
Day: 11
2 w. 11
Whole body
Healthy Joints 2 w.
Day: 9
2 w. 9
Whole body
Strong Arms 1 w.
Day: 2, 3, 5, 6, 7
1 w. 2, 3, 5, 6, 7
Whole body
Build Your Balance 1 w.
Day: 1, 2, 3, 4, 5, 6, 7
1 w. 1, 2, 3, 4, 5, 6, 7
Whole body
Build Your Balance 2 w.
Day: 5, 6, 7, 8, 10, 11, 12, 13, 14
2 w. 5, 6, 7, 8, 10, 11, 12, 13, 14
Confidence
Boost Your Self-Esteem 2 w.
Day: 10, 11
2 w. 10, 11
Whole body
Healthy Joints 3 w.
Day: 16
3 w. 16
Whole body
Build Your Balance 3 w.
Day: 1, 2, 3, 4, 5, 6, 7, 12, 13, 14, 15, 17, 18, 19, 20, 21
3 w. 1, 2, 3, 4, 5, 6, 7, 12, 13, 14, 15, 17, 18, 19, 20, 21
Weight loss
Slim Waist 3 w.
Day: 20
3 w. 20
Confidence
Boost Your Self-Esteem 3 w.
Day: 17, 18
3 w. 17, 18
Whole body
Strong Arms 3 w.
Day: 2, 3, 5, 6, 7, 12, 13, 14, 15, 16, 18, 19, 20, 21
3 w. 2, 3, 5, 6, 7, 12, 13, 14, 15, 16, 18, 19, 20, 21
Whole body
Middle Splits 3 w.
Day: 18
3 w. 18
Health
Quit Smoking 2 w.
Day: 8, 11
2 w. 8, 11
Health
Quit Smoking 3 w.
Day: 1, 2, 3, 4, 5, 6, 20
3 w. 1, 2, 3, 4, 5, 6, 20
Whole body
Static Practice 1 w.
Day: 3
1 w. 3
Whole body
Static Practice 4 w.
Day: 11, 13
4 w. 11, 13
Stress relief
Relief from Anxiety 3 w.
Day: 10
3 w. 10
Stress relief
Relief from Anxiety 4 w.
Day: 15
4 w. 15
Whole body
Open Your Hips 3 w.
Day: 4
3 w. 4
Whole body
Open Your Hips 4 w.
Day: 11
4 w. 11
Health
Healthy Heart 3 w.
Day: 15, 19
3 w. 15, 19
Health
Healthy Heart 4 w.
Day: 3, 5, 6, 12, 19
4 w. 3, 5, 6, 12, 19
Whole body
Advanced Yoga 1 w.
Day: 2, 6
1 w. 2, 6
Whole body
Advanced Yoga 2 w.
Day: 11
2 w. 11
Whole body
Advanced Yoga 3 w.
Day: 18
3 w. 18
Whole body
Advanced Yoga 4 w.
Day: 1, 16, 25
4 w. 1, 16, 25
Whole body
Advanced Yoga 5 w.
Day: 15, 25, 29, 34
5 w. 15, 25, 29, 34
Weight loss
Lean Body 4 w.
Day: 18, 26
4 w. 18, 26
Whole body
Beautiful Bust 2 w.
Day: 1
2 w. 1
Whole body
Beautiful Bust 3 w.
Day: 13
3 w. 13
Stress relief
Yoga in the Big City 2 w.
Day: 6, 11
2 w. 6, 11
Stress relief
Yoga in the Big City 3 w.
Day: 11, 15
3 w. 11, 15
Stress relief
Yoga in the Big City 4 w.
Day: 11, 15
4 w. 11, 15
Stress relief
The Calm Formula 1 w.
Day: 5
1 w. 5
Stress relief
The Calm Formula 2 w.
Day: 5
2 w. 5
Stress relief
The Calm Formula 3 w.
Day: 5
3 w. 5
Stress relief
The Calm Formula 4 w.
Day: 5, 25
4 w. 5, 25
Weight loss
Intensive Weight Loss 1 w.
Day: 6
1 w. 6
Weight loss
Intensive Weight Loss 2 w.
Day: 6
2 w. 6
Weight loss
Intensive Weight Loss 3 w.
Day: 6
3 w. 6
Weight loss
Intensive Weight Loss 4 w.
Day: 6
4 w. 6

Reward

Flexibility
6
Stamina
10
Focus
10
Strength
10
Mobility
6
Balance
10
Урок 590 ( Crane Pose )

1 / 1 асан
asana
00:55
Voice instructions in detail
Music
  • Instructor's voice
  • Music
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Crane Pose: Video & Guide | Unagrande

Information about asana
Technique of execution

Crane Pose: balance on your hands with knees against the upper arms, building up one foot at a time.

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