Crane Pose (Bakasana in Sanskrit) is a balance and strengthening pose. This asana is sometimes seen in a beginner level class, but is more often used in intermediate and advanced level practices. There are several balance and strengthening benefits of crane pose. This pose strengthens the muscles of the arms, back and abdomen.
To begin in crane pose, stand at the center of your yoga mat in mountain pose with the feet spaced a few inches apart. Squat to the ground with your feet flat to the mat and bring the tailbone close to the heels. Spread the knees and bring the hands to the floor with the elbows bent.
Support the upper arms by placing the top of the arm at the armpit against the shins. Rise to the balls of the feet and begin to move forward, rounding the back. You are shifting the weight from the torso to the top of the arms.
Continue to move forward and lift the feet off the floor, balancing the body on the arms. In the full pose, you will begin to straighten the arms, pressing the hands into the mat. As the arms are straightened, the legs move to the outside of the legs, but pressing in toward the arms.
How long you will remain in this pose depends on the class. Sometimes the pose is held for a minute. This pose is often used in an intermediate level vinyasa flow class and the pose is held for only ten to twenty seconds as part of the flowing sequence.
This is not an easy asana to master, nor should you expect to do it perfectly the first time. The point where most people, myself included, have trouble at first is the point of lifting the feet from the floor. This requires balance, strength and proper positioning. There are some things you can do to help.
One is to make sure you have the tailbone tucked in as close to the heels of the feet as possible. The second is to use some props and modifications along the way. There is no hurry to do it perfectly, so use whatever techniques you need to advance your practice.
Beginners can stop at the point just before lifting the balls of the feet from the floor. After a practice or two, lift the feet slightly and gradually continue to go a little deeper into the pose each time.
You can place a folded blanket or block under the feet to give you a little lift, or to help squat fully. This can help with proper alignment, which will help you master this pose faster.