bah-KAHS-ah-nah
A foundational arm balance that demands and develops core strength, wrist stability, and mental focus. Unlike Crow Pose, Crane is performed with straight arms, elevating the center of gravity and challenging the practitioner's balance and perseverance.
Place hands shoulder-width apart, fingers spread wide.
Bring knees high into the armpits or onto the upper triceps.
Shift weight forward and straighten the arms to lift the feet.
Distribute weight evenly across the palms and knuckles, gripping the mat with the fingertips.
Maintain a strong, stable base through the wrists and forearms.
Keep the gaze forward, not straight down, to maintain balance.
Draw the navel toward the spine and lift the pelvic floor (Mula Bandha).
Aim to fully straighten the arms, protracting the shoulder blades.