Yoga Crane Pose

Bakasana (Crane pose) and the similar Kakasana (Crow pose) are balancing asanas and in all variations, these are arm balancing poses in which hands are planted on the floor, shins rest upon upper arms, and feet lift up. The poses are often confused, but traditionally Kakasana has arms bent. Bakasana is a combination of Chaturanga and Plank in your upper body, and a deep squat in your lower body. Bakasana also requires substantial engagement of your inner legs and abdominals. This means that you should prepare for the pose by warming up these regions.


Sanskrit: Bakasana
Type: Balancing
Level: Intermediate

  • Stand in mountain pose. Squat down and place the hands flat on the floor, shoulder width apart, and about 25 cm in front of the feet with the middle fingers pointing forward.
  • With feet close together come onto tiptoes, widen the knees and bend the elbows.
  • Lift the heels higher and bring your weight forward to place the knees on the upper arms as close to the armpits as possible. Continue to press the knees against the upper arms.
  • Slowly lean forward, transferring the body weight from the feet to the hands.
  • Let your face move forward. With the weight is on the hands, lift the feet up and straighten the arms if you can. Keep the feet together.
  • Slowly bend the elbows, bring the feet back to the floor, and stand up.

Calories Burned in 15 minutes

  • Weight 100lb:102
  • Weight 120lb:123
  • Weight 125lb:128
  • Weight 150lb:154
  • Weight 175lb:179
  • Weight 200lb:205
  • Weight 250lb:256
  • Weight 300lb:307

  • Calories Burned in 40 minutes

  • Weight 100lb:273
  • Weight 120lb:328
  • Weight 125lb:341
  • Weight 150lb:410
  • Weight 175lb:478
  • Weight 200lb:546
  • Weight 250lb:683
  • Weight 300lb:819

  • Calories Burned in 45 minutes

  • Weight 100lb:307
  • Weight 120lb:369
  • Weight 125lb:384
  • Weight 150lb:461
  • Weight 175lb:538
  • Weight 200lb:614
  • Weight 250lb:768
  • Weight 300lb:922

  • Calories Burned in 1 hour 15 mins

  • Weight 100lb:512
  • Weight 120lb:614
  • Weight 125lb:640
  • Weight 150lb:768
  • Weight 175lb:896
  • Weight 200lb:1024
  • Weight 250lb:1280
  • Weight 300lb:1536

  • Calories Burned in 1 hour 30 mins

  • Weight 100lb:614
  • Weight 120lb:737
  • Weight 125lb:768
  • Weight 150lb:922
  • Weight 175lb:1075
  • Weight 200lb:1229
  • Weight 250lb:1536
  • Weight 300lb:1843

  • Calories Burned in 2 hours

  • Weight 100lb:819
  • Weight 120lb:983
  • Weight 125lb:1024
  • Weight 150lb:1229
  • Weight 175lb:1434
  • Weight 200lb:1638
  • Weight 250lb:2048
  • Weight 300lb:2458

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