Inversion Asanas


Crane Pose


Meaning: baka = crane

Table of content

Pain Management:


Sit in Vajrasana. Come into tabletop position – palms on the floor with wrists under shoulders, knees together, feet together flat on the floor. Inhale, exhale, and relax.

Getting into position

Lean forward, place hands on the floor, and come into a squat position with the feet about hip-distance apart. Place the palms on the floor in line with the feet, with the fingers pointing forward (or turned slightly inward). Spread the fingers as wide as possible, and actively press your fingers into the floor. Lift heels and hips and come up on your tiptoes. Bring feet closer together. Keep the elbows slightly bent, pointing slightly outward. Bring the knees against the outside of the upper arms as close to the armpit as possible. Keep knees and upper arms pressed firmly against each other. Lean forward, move your body weight onto the arms, with just the toes touching the floor. Then, lift one foot off the floor at a time (without jerking/jumping). Straighten your arms, keeping a slight bend. Focus on a fixed point ahead of your hands.Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Slowly bring one foot at a time back to the floor. Return to a squatting position. Then sit into Vajrasan. Inhale, exhale, and relax.


  • Activate your stomach, torso and round your back.
  • If more comfortable, slide the shins as far up on the upper arms as possible.
  • Focus on balancing using strong, activated fingers.
  • Try to keep elbows parallel, do not bend them elbows too much.
  • Keep head up, look at the floor in front of you.
  • Focus eyes on a fixed point in front of you for balance.

Mental & Emotional Health:



If you suffer from Carpel Tunnel Syndrome (wrist/hand issues) or chronic/serious elbow or shoulder problems.

Be careful

If you have high blood pressure; neck, shoulder, elbow, or wrist issues.



  • Stretches upper back. Strengthens wrists, arms, shoulders, abdominal muscles.
  • Improves balance and concentration.


Helps with thyroid/parathyroid disorders, insomnia.


Related Posts

  • 6 Karna Pidasan - YogPlan

    Karna Pidasana

    Karna Pidasana

  • 25 Ardha Padma Paschimottanasan min - YogPlan

    Ardha Baddha Padma Paschimottanasana

    Ardha Baddha Padma Paschimottanasana

  • 66 Utthita Trikonasan - YogPlan

    Utthita Trikonasana

    Utthita Trikonasana