Crane Pose

• Strengthens arms and wrists
• Stretches the upper back
• Strengthens the abdominal muscles
• Opens the groins
• Tones the abdominal organs

• Carpal tunnel syndrome
• Pregnancy

Beginners tend to move into this pose by lifting their buttocks high away from their heels. In Bakasana try to keep yourself tucked tight, with the heels and buttocks close together. When you are ready to take the feet off the floor, push the upper arms against the shins and draw your inner groins deep into the pelvis to help you with the lift.

The most accessible variation of Bakasana is a twist: Parsva Bakasana (pronounced PARSH-vah, parsva = side or flank).

Squat as described above, but keep your knees together. Exhale and turn your torso to the right, bracing the left elbow to the outside of the right knee. Work the arm along the knee, until the knee is firm against the upper arm, near the armpit. Set the hands on the floor, lean to the right, and lift the feet off the floor on an exhalation, balancing with the outer left arm pressed against the outer right leg. Straighten the arms as much as possible, though no doubt for most students the elbows will remain slightly bent. Hold for 20 to 30 seconds, exhale back to the squat, and repeat to the left for the same length of time.

Some students have a difficult time lifting into Bakasana from the floor. It's often helpful to prepare for this pose squatting on a block or other height, so that your feet are a few inches off the floor.

A partner can help you learn to balance in Bakasana, especially if you are reluctant to lean forward and take your feet off the floor. Squat in the ready position, hands on the floor, up on the balls of your feet. Have the partner stand in front of you. As you lean forward he/she will support your shoulders with his/her hands, to prevent you from toppling forward onto your face or head. Stay for a few breaths, getting a taste for the balanced position, yet secure in the hands of your partner.

• Adho Mukha Svanasana
• Baddha Konasana
• Balasana
• Plank Pose
• Virasana

• Adho Mukha Svanasana
• Chaturanga Dandasana
• Plank Pose

The full pose sometimes causes varying degrees of pain in the wrists. Instead of spreading the fingers on the floor, curl them slightly. This should take some of the pressure off the wrists.