Print Print Comment Comment Add to Favorites
Log in to save to My Yoga Journal!
Add to Favorites
Bookmark Bookmark

Take Flight

Take a new approach to Bakasana and get yourself airborne with ease.

By Andrea Ferretti. Sequence by Natasha Rizopolos

Vinyasa flow teacher Natasha Rizopolous counts Bakasana (Crane Pose) as one of her favorites. “I love arm balances, because they bring you to that place of one-pointed focus that is yoga,” she says. But when she first encountered the pose, her naturally flexible frame struggled to find the stability to balance. As a teacher, she often notices the opposite, but equally frustrating, problem for strong, stiff students—they have the strength to muscle into the pose but lack the openness to complete the desired shape, which leaves their bottoms sticking up high in the air. Fortunately, Rizopolous has found a way to overcome both of these challenges—she encourages students to let go of the result and focus on the actions that make up the pose. “Once you master the actions, the pose will unfold naturally,” she says.

In the sequence that follows, Rizopolous teaches a dual action for Bakasana. First, draw your belly up and round your entire spine. From there, extend your breastbone away from your navel. Balancing these two actions will help you achieve Bakasana—without butt-in-the-air syndrome.

Page 1 2 3 4 5 6 7 8 9 10 11

Print Print Comment Comment Add to Favorites
Log in to save to My Yoga Journal!
Add to Favorites
Bookmark Bookmark
Full Name
Address 1
Address 2
Zip Code:
Email (req):

Reader Comments


Hey, I like the look of that sequence and want to try it out too.


Thank you for this sequence! I'm excited to start practicing!

nathalie Decker

yes, I really believe we don't need all those pop-ups!!! I am already a subscriber as well.
thank you

See All Comments »      Add a Comment »

Your Name:


Stay Connected with Us!

Yoga Journal Live events
ep14 YJ LIVE! Colorado
Estes Park, Colorado
Sep 14-21, 2014
florida YJ LIVE! Florida
Hollywood, FL
Nov 13-17, 2014

More Events

Join Yoga Journal's Benefits Plus
Liability insurance and benefits to support
teachers and studios.
Learn More
Get 2 FREE Trial Issues and 4 FREE GIFTS
Your subscription includes
Yoga for Neck & Shoulders • Yoga Remedies
Yoga for Headaches • Calm, Cool, Collected
YES! Please send me my FREE trial issues of Yoga Journal
and my 4 FREE downloadable Yoga Booklets.
Full Name:
Address 1:
Zip Code:
Address 2:
Email (required):
Free trial offer valid for US subscribers only. Canadian subscriptions | International subscriptions