Crane Pose Kraunchasana

: 1 min

: 54 score

: 8 kcal

Seated Poses

Static

Favorable effect

Stretches the spine
Improves hip mobility
Strengthens the hip muscles
Develops flexibility in the back surface of the legs
Develops flexibility in the legs
Stimulates blood circulation in the legs

Contraindications

Varicose veins

Knee injuries

Technique of execution

Bend your left leg and place your heel next to your pelvis. Then bend your right leg. Grab your foot with your both hands and, while holding the grip, straighten your right leg upwards, as far as you can. Extend up through the crown of your head. Relax your shoulders. Breathe evenly. Slowly bend your right leg, and bring it down to the floor. Straighten your legs out to the front. Repeat on the other leg. Bend your right leg and place your heel next to your pelvis. Then bend your left leg. Grab your foot with your both hands and, holding the grip, straighten your left leg upwards, as far as you can. Extend up through the crown of your head. Relax your shoulders. Breathe evenly. Slowly bend your left leg, and bring it down to the floor. Straighten your legs out to the front. Keep your feet together. Place your palms by your thighs. Keep your back straight.

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

This is an advanced pose. Before attempting this pose, be sure you are well practiced and comfortable with Hero Pose, Diamond Pose and Head-to-Knee Pose. Only attempt this pose when you feel your body is able to practice it without strain.

Where can I meet

Lesson search

Challenges

Crane Pose occurs 18 times in ready-made lessons

Theme	Title	Time
Strength	Power Body 90 min	90 min
Flexibility	The Splits 90 min	90 min
Relax	Night Yoga 45 min	45 min
Relax	Night Yoga 60 min	60 min
Relax	Night Yoga 90 min	90 min
Sex	Healthy Prostate 90 min	90 min
Cardio	Cardio 90 min	90 min
Sleep	Healthy Sleep 90 min	90 min
Traveling	Pre-Flight 90 min	90 min
Sports	Post-Run 90 min	90 min
Relax	Relaxation 90 min	90 min
Flexibility	Stretching 90 min	90 min
Advanced	Yoga for Advanced 60 min	60 min
Advanced	Yoga for Advanced 90 min	90 min
Joints	Healthy Knees 90 min	90 min
Joints	Yoga for Feet and Ankles 65 min	65 min
Joints	Yoga for Feet and Ankles 90 min	90 min
Relax	Yoga in the Lying Position 90 min	90 min

Crane Pose occurs 38 times in ready-made courses

Theme	Title	Duration	Day
Stress	Anti-Stress in 28 Days 4 w. Day: 28	4 w.	28
Split	Front split in 35 Days 5 w. Day: 11, 15, 16, 21, 31, 33, 34	5 w.	11, 15, 16, 21, 31, 33, 34
Depression	Overcoming Depression in 28 Days 4 w. Day: 4	4 w.	4
Joints	Healthy Joints in 28 Days 4 w. Day: 16	4 w.	16
Flexibility	Yoga Start in 21 Days 3 w. Day: 7, 21	3 w.	7, 21
Sleep	Healthy Sleep in 14 Days 2 w. Day: 14	2 w.	14
Stress	Anti-Stress in 14 Days 2 w. Day: 5, 8, 11	2 w.	5, 8, 11
Split	Front split in 14 Days 2 w. Day: 4, 7, 9	2 w.	4, 7, 9
Flexibility	Flexible Body in 14 Days 2 w. Day: 10	2 w.	10
Split	Front split in 7 Days 1 w. Day: 5, 6	1 w.	5, 6
Depression	Overcoming Depression in 7 Days 1 w. Day: 4	1 w.	4
Glutes	Tight Butt Challenge in 14 days 2 w. Day: 4	2 w.	4
Legs	Slender Legs in 14 Days 2 w. Day: 11	2 w.	11
Relax	Relaxation in 14 Days 2 w. Day: 14	2 w.	14
Immunity	Boost Your Immune in 14 Days 2 w. Day: 3	2 w.	3
Immunity	Boost Your Immune in 21 Days 3 w. Day: 10	3 w.	10
Flexibility	Flexible Body in 21 Days 3 w. Day: 17	3 w.	17
Stress	Anti-Stress in 21 Days 3 w. Day: 12, 15, 18	3 w.	12, 15, 18
Split	Front split in 21 Days 3 w. Day: 5, 6, 11, 14, 16	3 w.	5, 6, 11, 14, 16
Depression	Overcoming Depression in 21 Days 3 w. Day: 4	3 w.	4
Sleep	Healthy Sleep in 21 Days 3 w. Day: 21	3 w.	21
Glutes	Tight Butt in 21 Days 3 w. Day: 11	3 w.	11
Legs	Slender Legs in 21 Days 3 w. Day: 18	3 w.	18
Relax	Relaxation in 21 Days 3 w. Day: 21	3 w.	21
Energy	Static complex in 21 days 3 w. Day: 15	3 w.	15
Energy	Static complex in 28 days 4 w. Day: 24	4 w.	24
Stress	Release from anxiety in 21 days 3 w. Day: 8	3 w.	8
Stress	Release from anxiety in 28 days 4 w. Day: 22	4 w.	22
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 23, 48	12 w.	23, 48
Split	Front split in 28 Days 4 w. Day: 13, 19, 23	4 w.	13, 19, 23
Harmony	Inner Harmony in 28 Days 4 w. Day: 23	4 w.	23
Advanced	Yoga for Advanced in 7 days 1 w. Day: 2	1 w.	2
Advanced	Yoga for Advanced in 14 days 2 w. Day: 8, 10	2 w.	8, 10
Advanced	Yoga for Advanced in 28 days 4 w. Day: 8, 13, 16, 24	4 w.	8, 13, 16, 24
Advanced	Yoga for Advanced in 35 days 5 w. Day: 18, 24, 33	5 w.	18, 24, 33
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 5	3 w.	5
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 24	4 w.	24
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 10, 26	4 w.	10, 26

Details of the exercise

Where can I meet

Lesson search

Challenges

Crane Pose occurs 18 times in ready-made lessons

Lesson	Duration
Power Body	90 min
The Splits	90 min
Night Yoga	45 min
Night Yoga	60 min
Night Yoga	90 min
Healthy Prostate	90 min
Cardio	90 min
Healthy Sleep	90 min
Pre-Flight	90 min
Post-Run	90 min
Relaxation	90 min
Stretching	90 min
Yoga for Advanced	60 min
Yoga for Advanced	90 min
Healthy Knees	90 min
Yoga for Feet and Ankles	65 min
Yoga for Feet and Ankles	90 min
Yoga in the Lying Position	90 min

Crane Pose occurs 38 times in ready-made courses

Theme	Title	Duration	Day
Stress	Anti-Stress in 28 Days 4 w. Day: 28	4 w.	28
Split	Front split in 35 Days 5 w. Day: 11, 15, 16, 21, 31, 33, 34	5 w.	11, 15, 16, 21, 31, 33, 34
Depression	Overcoming Depression in 28 Days 4 w. Day: 4	4 w.	4
Joints	Healthy Joints in 28 Days 4 w. Day: 16	4 w.	16
Flexibility	Yoga Start in 21 Days 3 w. Day: 7, 21	3 w.	7, 21
Sleep	Healthy Sleep in 14 Days 2 w. Day: 14	2 w.	14
Stress	Anti-Stress in 14 Days 2 w. Day: 5, 8, 11	2 w.	5, 8, 11
Split	Front split in 14 Days 2 w. Day: 4, 7, 9	2 w.	4, 7, 9
Flexibility	Flexible Body in 14 Days 2 w. Day: 10	2 w.	10
Split	Front split in 7 Days 1 w. Day: 5, 6	1 w.	5, 6
Depression	Overcoming Depression in 7 Days 1 w. Day: 4	1 w.	4
Glutes	Tight Butt Challenge in 14 days 2 w. Day: 4	2 w.	4
Legs	Slender Legs in 14 Days 2 w. Day: 11	2 w.	11
Relax	Relaxation in 14 Days 2 w. Day: 14	2 w.	14
Immunity	Boost Your Immune in 14 Days 2 w. Day: 3	2 w.	3
Immunity	Boost Your Immune in 21 Days 3 w. Day: 10	3 w.	10
Flexibility	Flexible Body in 21 Days 3 w. Day: 17	3 w.	17
Stress	Anti-Stress in 21 Days 3 w. Day: 12, 15, 18	3 w.	12, 15, 18
Split	Front split in 21 Days 3 w. Day: 5, 6, 11, 14, 16	3 w.	5, 6, 11, 14, 16
Depression	Overcoming Depression in 21 Days 3 w. Day: 4	3 w.	4
Sleep	Healthy Sleep in 21 Days 3 w. Day: 21	3 w.	21
Glutes	Tight Butt in 21 Days 3 w. Day: 11	3 w.	11
Legs	Slender Legs in 21 Days 3 w. Day: 18	3 w.	18
Relax	Relaxation in 21 Days 3 w. Day: 21	3 w.	21
Energy	Static complex in 21 days 3 w. Day: 15	3 w.	15
Energy	Static complex in 28 days 4 w. Day: 24	4 w.	24
Stress	Release from anxiety in 21 days 3 w. Day: 8	3 w.	8
Stress	Release from anxiety in 28 days 4 w. Day: 22	4 w.	22
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 23, 48	12 w.	23, 48
Split	Front split in 28 Days 4 w. Day: 13, 19, 23	4 w.	13, 19, 23
Harmony	Inner Harmony in 28 Days 4 w. Day: 23	4 w.	23
Advanced	Yoga for Advanced in 7 days 1 w. Day: 2	1 w.	2
Advanced	Yoga for Advanced in 14 days 2 w. Day: 8, 10	2 w.	8, 10
Advanced	Yoga for Advanced in 28 days 4 w. Day: 8, 13, 16, 24	4 w.	8, 13, 16, 24
Advanced	Yoga for Advanced in 35 days 5 w. Day: 18, 24, 33	5 w.	18, 24, 33
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 5	3 w.	5
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 24	4 w.	24
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 10, 26	4 w.	10, 26

Reward

Flexibility

Stamina

Focus

Strength

Mobility

Balance

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Crane Pose Kraunchasana

Favorable effect

Contraindications

Technique of execution

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

Where can I meet

Details of the exercise

Where can I meet

Reward

Try the Mobile App of the Yoga Club

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Crane Pose Kraunchasana

don't give up!

Favorable effect

Contraindications

Technique of execution

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

Where can I meet

Details of the exercise

Where can I meet

Reward

Try the Mobile App of the Yoga Club

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Crane Pose: video with the correct technique of performing the asana

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