Crane Pose

How to

1. Begin in a squat position with your feet together, knees wide apart, and hands on the floor shoulder-width apart.
2. Place your palms flat on the mat, fingers spread wide, and ensure your wrists are under your shoulders.
3. Engage your core and slowly lift your hips, shifting your weight forward until your knees rest on the back of your upper arms.
4. Keep your gaze (drishti) forward, slightly ahead of your hands to maintain balance.
5. Begin to lift one foot off the ground, followed by the other, bringing your heels towards your glutes.
6. Maintain steady breathing, keeping your core engaged and spine long.
7. Hold the pose for a few breaths, then gently lower your feet back to the mat to exit the pose safely.

Benefits

• Strengthens the arms, shoulders, and wrists.
• Engages and tones the core muscles.
• Improves balance and concentration.
• Enhances mental focus and mindfulness.
• Boosts confidence and encourages overcoming fear.

What next

• Related glossary term
• Watch practice videos
• Practice — Move
• Find a teacher