Crane Pose

Bakasana (Crane Pose) is an asana in advanced level. This asana falls under the balanced category. The most challenging aspect of the pose is determining how much weight to shift onto your hands, so that your feet lift but you don't pitch forward. You should regularly practice at home to get a feel for the proper technique. Crane Pose also works on Manipura Chakra like the Tolasana (Elevated Lotus Pose).   

Steps to do Crane Pose / Bakasana

• Squat with feet together and knees wide apart.
• Tilt torso forward so that the shoulders fit between knees.
• Place hands on the floor shoulder-distance apart and 6–8 inches ahead of feet.
• Come high onto toes, and shift forward until elbows stack over wrists.
• Continuing to reach the chest forward, lift heels toward buttocks.
• Roll the heads of upper arms back and up, away from the floor.
• Knees can either grip outer shoulders or balance on triceps.
• Press arms as straight as possible while bringing feet and buttocks toward each other. Hold for 5–10 breaths.

Tips for beginners

• Press your hands firmly into the ground.
• Straighten your arms as you raise your torso and legs off the ground.
• Your hands should be the only part of your body touching the floor, as you balance your full body weight.

Benefits

• Improves focus.
• Stretches buttocks, front of thighs and the palm side of wrist, which counteracts the effects of typing.
• Strengthens core, upper back, chest, front of hips, back of thighs, arms, shoulders, forearms, and back of wrists.

Watch out for

• Avoid if you have wrist arthritis, wrist pain, or carpal tunnel, back pain, injuries including surgeries osteoporosis, disc bulging or herniation, arthritis.
• Avoid if you have a hip replacement or hip pain in the pose. 
• Caution for shoulder pain or injury.

Variations

• It is safe to not add variations for this asana.