Crane Pose or Standing Split

December 12, 2013 by Luana Mercy

Sanskrit: Bakasana

Focus: Toes

Cautions: High blood pressure, ankle injury

Strengthens the ankles and legs
Improves hamstring and calf flexibility
Improves balance and posture


  • Standing with your feet hip distance apart, bend your knees and come to a squat
  • Place the hands on the ground comfortably in front of you with fingers pointed forward.
  • Keeping your hands on the ground, straighten the legs and lift the right legg off the ground.
  • Drop the upper body towards the floor as you walk your hands towards the supporting leg.
  • Stretch the free leg up towards the ceiling
  • If you can balance comfortably take one hand and place it on your ankle.


Beginners: Perform the post near a wall or use a block under the hand.

Advanced: Place both hands on the ankle.


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