Crane / Crow

An arm balance that explores how the hands, arms, core and attention work together as the weight shifts forward.

“Plant the hands. Gather in. Let the weight arrive gradually.”

Bakasana introduces the experience of balancing on the hands. It asks for curiosity around weight transfer, not a sudden leap into flight. The posture can be practised with the feet grounded, one foot lifting, or both feet floating. Each version teaches the relationship between the hands, the rounded spine, the bent knees and the moving centre of mass.

The purpose is not to lift the feet at any cost. The purpose is to understand how balance changes as the body moves forward. Confidence grows through patient contact with the floor, steady breathing and clear attention.

1. 1Begin in a low squat with the feet close together or slightly apart.
2. 2Place the hands shoulder-width apart on the floor.
3. 3Spread the fingers and let the whole hand meet the ground.
4. 4Bend the elbows slightly.
5. 5Bring the knees high onto the upper arms or outer arms.
6. 6Round the upper back gently.
7. 7Look slightly forward of the hands.
8. 8Shift the weight forward slowly.
9. 9Explore lifting one heel, then the other.
10. 10If both feet lift, keep the breath easy and stay for a short time.

Instead of searching for the “correct” position, notice:

• •Can the hands feel broad and responsive?
• •Where does your gaze help you feel steady?
• •Are the elbows drawing out wide or gathering in?
• •Can the upper back round without hardening the neck?
• •What happens when the weight moves forward slowly?

Let the breath show how much effort is present. If the breath becomes held or sharp, return some weight to the feet. A smaller version with easy breathing often teaches more than a larger version held with strain.

Observe the student's relationship to the floor before asking for lift. Watch how they place the hands, where the gaze goes, and whether they move forward with steadiness or rush away from the tipping point.

Reflect after practising:

• •What did your hands notice as the weight moved forward?
• •Did your breath change before your feet lifted?
• •Which version felt most available today?
• •What helped you feel less hurried?

Rather than mistakes, you may notice:

• •Jumping the feet away from the floor
• •Looking back towards the feet
• •Collapsing into the wrists
• •Splaying the elbows wide
• •Holding the breath
• •Trying to lift before shifting forward

• •Keep both feet on the floor and practise the lean.
• •Lift one foot at a time.
• •Place a folded blanket in front of the hands for reassurance.
• •Practise with blocks under the feet.
• •Rest the forehead lightly on a bolster while exploring the shape.
• •Reduce the time in the posture.

• ✓The hands feel engaged with the floor.
• ✓The weight has shifted forward with awareness.
• ✓The breath remains available.
• ✓The neck and jaw are not overworking.
• ✓The student can exit with control.