Crane
Maya - Pose Assistant
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Benefits
Crane Pose is an intermediate arm balance that builds arm, wrist, and core strength, improves balance and focus, and can open the groins slightly. It differs from Crow by having straighter arms and higher hips.
Practice Guide
Start in a squat (Malasana) with feet a few inches apart.
Place your hands shoulder-width apart on the floor in front of you, fingers spread wide.
Bend your elbows slightly and create shelves with your upper arms (triceps).
Lift your hips high and come onto the balls of your feet. Place your knees high up on your upper arms, close to your armpits.
Gaze forward, not down. Begin to shift your weight forward into your hands, lifting one foot off the floor, then the other.
Squeeze your knees against your outer arms. Engage your core and try to straighten your arms as much as possible, lifting your hips higher.
To exit, exhale and lower your feet back to the floor, returning to a squat.
Modifications
Place a block under forehead for support or if fear of falling
Practice lifting one foot at a time
From Crow, work on straightening arms and lifting hips higher
Safety Notes
⚠Wrist injuries (carpal tunnel syndrome)
⚠Shoulder injuries
⚠Pregnancy
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Warm-up Poses
Counter Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.