బకాసనం (కొంగ భంగిమ)बकासन
Bakāsana — an advanced balance pose that works the shoulders, abdominals, serratus anterior.
3–8BREATHS HELD
One line on the timetable. Crane Pose is held 3–8 breaths, with the breath moving throughout — and no set practice here is built around it — it is held on its own.
మూలం·YogaPath sequence data — stay times as taught·one breath ≈ 5 s at an even pace·జూలై 2026న సమీక్షించాం
How to do Crane Pose
Read all of it before starting, and read the cautions further down before starting at all.
Lay a folded blanket on the mat ahead of the hands before you begin.
Set the hands shoulder-width apart and squat with the knees wide outside the upper arms.
Place the inner knees high against the outer upper arms, close to the armpits.
Shift forward, lift the feet, then press the floor away and straighten the arms as much as they will go.
Draw the heels towards the seat, round the upper back, and hold with the gaze forward.
Hold: 3–8 breaths. Keep the breath moving throughout — if you are holding it, the pose is too much for today.
Muscles worked
Where the effort and the lengthening land. Primary groups do most of the work; secondary groups assist or are stretched.
What Crane Pose does
Described mechanically — what the movement does to muscle and joint. Not a list of conditions it treats, because a pose does not treat conditions.
- Holds body weight on straight arms, which loads the shoulder girdle far more than the bent-arm version.
- Requires deep hip flexion held by the abdominals for the length of the balance.
- Trains the shoulder blades to push wide around the ribs under full load.
Crane Pose is one of 31 balance poses in this library and one of 61 poses rated advanced. Poses held on a reduced base — one foot, two hands, or the forearms.
Who should skip Crane Pose, or change it
- Wrist injury or carpal tunnel syndrome — both wrists carry everything here.
- Shoulder injury or recent dislocation.
- Pregnancy, since the knees compress the abdomen.
- Recent abdominal surgery or a hernia repair.
- The genuine risk is tipping forward onto the face — keep a folded blanket in front of the hands.
General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts. If you are pregnant, recovering from surgery or managing any health condition, ask your doctor before starting a practice, and learn the pose itself from a qualified teacher who can see you move.
Common mistakes in Crane Pose
What tends to go wrong, and the specific correction — not "engage your core".
MistakeTrying to straighten the arms before the balance is steady.
FixHold the bent-arm crow comfortably for eight breaths first, then work the arms straight.
MistakeKnees slipping down the arms as the elbows straighten.
FixSqueeze the knees inwards against the arms and lift the heels towards the seat.
How the energy figure on a yoga timetable is reached
- Nobody has measured a single asana in a metabolic cart, so no per-pose figure is published here — not by this site and not by anyone.
- The pose is matched to the nearest style of practice in the 2024 Adult Compendium of Physical Activities. Crane Pose sits at code 02175, yoga, Power, 4 MET.
- That MET value is put through the standard ACSM relationship for a stated reference adult of 70 kg.
- ఫలితం అనేది దీని ఖర్చు ఆ రకమైన ఒక సాధన మీరు ఎంతసేపు సాధన చేస్తే అంతసేపటికి — ఈ ఒక్క భంగిమను పట్టి ఉంచడానికి అయ్యే ఖర్చు కాదు.
- దీన్ని మీకు తగ్గట్టు సర్దుకోండి: సంబంధం శరీర బరువుతో సరళరేఖీయంగా ఉంటుంది, కాబట్టి మీ సొంత బరువును కిలోగ్రాములలో గుణించి 70 తో భాగించండి.
kcal/min = MET × 3.5 × kg ÷ 200
= 4 × 3.5 × 70 ÷ 200
= 4.90 kcal per minute
అదే సాధన, గంట గంటకు
దీన్ని టైమ్టేబుల్ చదివినట్టు చదవండి: మీరు నిజంగా కూర్చునే సెషన్ నిడివిని ఎంచుకోండి, అదే ఆ సంఖ్య.
| సాధన చేసిన సమయం | 10 min | 20 min | 30 min | 45 min | 60 min |
|---|---|---|---|---|---|
| Calories | 49 | 98 | 147 | 221 | 294 |
మూలం·2024 Adult Compendium of Physical Activities·code 02175 · 4 MET · 70 kg రిఫరెన్స్ వయోజనుడు·జూలై 2026న సమీక్షించాం
యోగా కానివన్నీ సహా మొత్తం కార్యకలాపాల డేటాసెట్ ఇక్కడ ఉంది BurnLab.
Asked before class
How do you do Crane Pose?
Lay a folded blanket on the mat ahead of the hands before you begin. Set the hands shoulder-width apart and squat with the knees wide outside the upper arms. Place the inner knees high against the outer upper arms, close to the armpits. Shift forward, lift the feet, then press the floor away and straighten the arms as much as they will go. Draw the heels towards the seat, round the upper back, and hold with the gaze forward. Hold for 3–8 breaths.
What does Crane Pose work?
Primarily the shoulders, abdominals, serratus anterior, with the wrists, triceps, hip flexors assisting or lengthening. In mechanical terms: holds body weight on straight arms, which loads the shoulder girdle far more than the bent-arm version.
Who should not do Crane Pose?
Wrist injury or carpal tunnel syndrome — both wrists carry everything here. Shoulder injury or recent dislocation. Pregnancy, since the knees compress the abdomen. Recent abdominal surgery or a hernia repair. The genuine risk is tipping forward onto the face — keep a folded blanket in front of the hands. This is general information, not medical advice — if any of these apply to you, ask your doctor and learn the pose with a qualified teacher rather than from a page.
Is Crane Pose suitable for beginners?
No. Crane Pose is rated advanced. The shape itself is rarely the problem — arriving at it years too early is. Work through the beginner and intermediate balance poses on this site and learn this one in person.
How many calories does Crane Pose burn?
The honest answer is that nobody has measured a single asana. The 2024 Adult Compendium of Physical Activities publishes MET values for styles of yoga, not for individual poses. Crane Pose sits closest to Compendium code 02175, yoga, Power, at 4 MET — about 147 kcal for 30 minutes of that kind of practice for a 70 kg adult. Holding one pose for a minute is a rounding error either way.
గోడపై ఉన్న మిగతా బ్యాలెన్స్ భంగిమలు
మరిన్ని బ్యాలెన్స్ భంగిమలు — ముందు అదే స్థాయిలో ఉన్నవి, తర్వాత మిగతా కుటుంబం.
Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written మరియు what it is written from. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.
మూలం·Published asana references·asana names, alignment and cautions as taught·జూలై 2026న సమీక్షించాం
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