Crane

Tutorials, Step By Step guide, Tips & Follow Along Video

1853
Also known as Bakasana which is the Sanskrit term for 'Crane Pose' (from baka: crane and asana: posture).

Move Background

Builds - and requires - serious strength in arms, wrists and hip flexors. The squat posture involved with the body raised in the air and supported by the arms and shoulder power only needs strenuous effort. This exercise is best for Meia lua de compasso where one has to crouch sideways with hand and feet on the ground and draw a circle in the air. It is also good for "Esquira" (escape movement) when you have to crouch down to escape your opponents spinning "Armada".

Step by step guide

  • Begin by standing with your arms at your sides. Breathe steadily throughout this pose.
  • Bend your knees slightly so that you can bring your palms flat on the floor about shoulder's distance apart.
  • Plant your palms firmly on the mat about a foot in front of your feet.
  • Spread your fingers wide and press into the top joint of each finger.
  • Bend your elbows straight back.
  • Come up onto the balls of your feet and open your knees so that they line up with your upper arms.
  • Place your knees on the backs of your upper arms.
  • Begin to bring your weight forward into your hands, lifting your head as you go.
  • Come up onto your tiptoes, then lift one foot and then the other off the floor.
  • Engage the inner thighs for support while keeping the knees on the arms.
  • Hug your feet toward your rear.
  • Focus on the feeling of the body lifting.
  • Avoid sinking into the pose, which can dump weight into the shoulders.
  • To come out, exhale and transfer your weight back until your feet come back to the floor.

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