Arm Balances Hand-standing series
Baka Dhyanasana
Crane (crow) pose
Baka means "crane": the final posture resembles a crane.
FamilyArm Balances
LevelIntermediate (YCB Level 2)
AwarenessFirst on the weight on the hands and the balance, then on the breath, and at last on Ajna chakra
Technique
- Squat on the floor and place the hands flat in front of the feet.
- Press the palms, raise the hips as high as possible and look ahead.
- Inhale and slowly move the body weight on to the hands until both feet come up.
- Hold the breath until well balanced, then breathe normally.
- Hold the position as long as possible.
Awareness
First on the weight on the hands and the balance, then on the breath, and at last on Ajna chakra.
What it gives
- Develops the faculty of balance.
- Builds stamina and concentration.
- Strengthens the shoulders and arms.
Precautions
- Avoid with high blood pressure or heart disease.
Learn it with Acharya Lokesh
Intermediate postures are safest when a teacher watches you. Book a free trial session at home in Delhi or online, or take the illustrated guide home.
Text from Acharya Lokesh's handbook Yogasana for Intermediates (Agastya Yoga School, 2022), edited for clarity. General information about a traditional practice, not medical advice: if you have a health condition, are pregnant or recovering from surgery, ask your doctor first.