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Crane Pose Kraunchasana

1 min
54 score
8 kcal
Crane Pose
hourglass-icon 1 min
asana miniature
01:26
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

  • 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.

Upload date:2024-04-18T20:26:56+03:00

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

1
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 14 times in 14 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

Crane Pose occurs 37 times in 37 challenges

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

Details of the exercise

Category
Seated Poses
Duration
1 minute
Energy consumption
8 kcal

Reward

Flexibility
18
Stamina
8
Focus
6
Strength
4
Mobility
14
Balance
4

Popularity 280 out of 442

Rarely used
in ready-made lessons
14 lessons
Rarely used
in ready-made courses
37 challenges

Where can I meet

Lesson search
Challenges

Crane Pose occurs 14 times in 14 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

Crane Pose occurs 37 times in 37 challenges

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
Урок 153 ( Crane Pose )

1 / 1 асан
asana
01:26
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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В приложении Unagrande YogaClub доступны готовые уроки йоги, медитации и интенсивные курсы для решения самых разных задач.
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Crane Pose: video with the correct technique of performing the asana

Information about asana
Technique of execution

Crane Pose: video with the correct technique of performing the asana and a description of the asana. Watch free video tutorials online at home by Unagrande YogaClub. Install the application, it offers much more new, useful, and intensive yoga challenges!

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