Crane Pose Bakasana
Crane Pose, or Bakasana, is an arm balance that strengthens the arms, wrists, and core while improving balance and focus.
- Start in a squat position with your feet close together.
- Place your hands on the ground shoulder-width apart, fingers spread wide.
- Lift your hips and lean forward, shifting your weight onto your hands.
- Bend your elbows and lift your feet off the ground, balancing on your hands.
- Engage your core and hold the position, breathing steadily.
How to perform the Crane Pose Bakasana
- Set up. Set up in a stable, balanced starting position appropriate for the Crane Pose Bakasana using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your primary working muscles.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your working muscles rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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