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Crane Pose, Bakasana, the Straight-Arm Arm Balance

AdvancedBalanceTier T4

A crane pose. The knees are tucked close to the underarms and the body balances on the hands with the arms pressed as straight as possible.

Targets: Wrist

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

1

Sets

30 sec

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman in a low squat with her knees wide and feet together, both hands planted flat on the mat just in front of her feet, gaze forward.

    Step 1 of 5

    Start in a squat with your knees wide; plant your hands flat on the floor a hand-length in front of your feet, about shoulder-distance apart.

  2. A woman high on the balls of her feet, hips lifted, knees pressed high onto the backs of her upper arms toward the underarms, hands still planted.

    Step 2 of 5

    Come onto the balls of your feet, lift your hips high and press your knees against your upper arms, inching them as high as you can toward your underarms.

  3. A woman mid-lean over her planted hands, chest coming between her thighs, both feet just lifted off the mat with the heels drawing toward the seat, gaze slightly forward.

    Step 3 of 5

    Lean slowly forward so your chest comes between your thighs; when you feel the weight shift onto your hands, lift your feet off the mat and draw your heels toward your seat.

  4. A woman balanced entirely on her straight arms, knees tucked close to her underarms, hips high, heels drawn toward her seat, gaze slightly forward.

    Step 4 of 5

    Press your arms as straight as you can, keep your knees tucked close to your underarms and your heels toward your seat, and hold the balance with your gaze slightly forward.

  5. A woman in a low squat with her knees wide and feet together, both hands planted flat on the mat just in front of her feet, gaze forward.

    Step 5 of 5

    Start in a squat with your knees wide; plant your hands flat on the floor a hand-length in front of your feet, about shoulder-distance apart.

Safety Information

Practise on a clear flat floor with space in front of the hands - the crane is a free-standing balance that can tip forward. Anyone with a wrist, elbow, shoulder or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Repeat only within a comfortable range and stop on unusual pain. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.