How to Practise Crane Pose?

Crane pose is an advanced yoga pose performed by balancing your body on the arms. It isn’t too difficult once you realize how to get into it and where to focus your drishti or gaze. Here are a few steps to help ease your way into crane pose.

How to Practise Crane Pose?

Step 1:Squat down from Tadasana with your inner feet a few inches apart. If squat is too difficult, you can bring your elbows to your knees. If it is not possible to keep your heels on the floor, support them on a thickly folded blanket.

Step 2:If you are in full squat, press your forearms into your inner thighs to open up the heart chakra. Take full breaths here. These deep breaths will help you prepare for crane pose.

Step 3:From squat you have to place your hands out in front of you. Root you hands into the mat. Spread your fingers and place an even amount of pressure and weight on each finger and each palm. Put the majority of the weight on your arms and place your knees up near your underarms. Bring your feet to the tops of their toes.

Step 4:Keep your drishti (gaze) out in front of you. While holding your drishti, start to bring your toes off the mat. Find a balance.

Step 5:Stay in the pose anywhere from 20 seconds to 1 minute. To release, exhale and slowly lower your feet to the floor, back into a squat.

Benefits of Crane Pose

  • Strengthens arms and wrists
  • Stretches the upper back
  • Strengthens the abdominal muscles
  • Opens the groin and tones the abdominal organs

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