the pose
BAKASANA (CRANE POSE)
Begin by bringing the insides of
your feet together and bending
the knees into a squat, as in Mala-
sana. Separate your knees slightly
wider than your shoulders and
lower your torso between your
thighs. Slide your armpits down
your shins as low as they will go,
and allow your elbows to separate
from each other. Round and
broaden your back into an even,
graceful arc. Place your hands
directly under your shoulders and
pause for a breath. Lift your hips
up 6 inches and away from your
heels, and shift your gaze to your
elbows. Draw your elbows in until
the upper arms are parallel to
each other.Now here’s your big moment:
Don’t try to jump, lift, or fly, but
instead, simply shift your weight
forward onto your hands until your
forearms are perpendicular to the
floor and your feet begin to lift.
As you make the transition for-
ward, begin practicing Bakasana
by shifting more weight onto your
hands, even if your feet don’t lift.
If your feet lift or become light,
engage the lower abdominal mus-
cles by drawing navel toward spine.
As you glide onto your arms, extend
them strongly; broaden and round
your upper back. Try to soften and
extend your breath as you hold the
pose for 5–10 cycles.YOUR 6-WEEK YOGA GUIDE TO BUILD STRENGTH YOGAJOURNAL.COM 29