How to Perform Crane Pose?

(July 2, 2010)

Vakasana (the Crane Pose) is a pose in yoga where the final posture of one’s body resembles a crane. It is taken from the Sanskrit word “Vaka” which means crane. It is not a very difficult pose to perform once you understand how to get into it and to focus your gaze (drishti).

The steps to be followed are:-

1. Start with Tadasana. (Mountain pose).
2. Squat down; keep your soles flat on the floor. If you find it difficult to squat, you can bring your elbows to your knees.
3. If you are able to squat fully, then press your forearms into your inner thighs.
4. Your knees should extend so that they are slightly wider than your hips.
5. Bend forward at the hip and place your palms flat on the floor. Your hands should be in between your knees. Use your shins to support your elbows. Your hands should be angled in an outward direction.
6. Lift your heels and stand on the tops of your toes. Keep leaning forward and put most of your weight on your arms.
7. Bring your knees as close to your armpits. Position your elbows to the inside crooks of your knees.
8. Lift your feet as you inhale, and raise your buttocks and waist as much as you can.
9. Look downwards or in front. Balance as best as you can. This is the Crane pose in yoga.
10. Hold this pose for about 20-60 seconds.
11. Exhale and lower your feet and return to the squat position again.

If you lose your balance, be sure to fall backwards onto your feet. Avoid doing this pose if you are pregnant or suffer from spondylitis. This pose helps to strengthen and tone the biceps.

Parsva Bakasana (Side Crane Pose) is also known as the Side Crow Pose. The procedure to be followed is:

1. Squat keeping your knees to your chest.
2. Rise up on to the tops of your toes and put your palms flat on the floor in front of you.
3. Stay in this position and turn your knees towards the right side.
4. Keep your head up and start leaning forward.
5. Put your hips on tops of your left arm and knees on top of your right arm.
6. Lift up one foot and then the other so you can balance with both feet up.
7. Come down and repeat the procedure on the other side.

This Crane pose was also made popular after the 1984 movie, “The Karate Kid”.

Submitted by A on July 2, 2010 at 02:29

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