Crane Pose anatomy

Crane Pose · Bakasana (Crane) · Tư thế con hạc

Crane Pose mainly works triceps brachii, serratus anterior, deltoid, pectoralis major; it stretches erector spinae; rotator cuff, obliques stabilize.

Opening the 3D model…

From a squat with the feet together, place your hands on the floor shoulder-width apart, fingers spread. Set the knees high on the backs of the upper arms, close to the armpits, then shift your weight forward until both feet lift, big toes touching and heels drawn toward the buttocks. Unlike Crow, the elbows are straight: the arms push the floor away to lift the body higher, the upper back rounds, the belly draws in deeply and the gaze rests on the floor ahead of the hands. The triceps, serratus anterior, shoulders and abdominals work hard; the hip flexors and adductors keep the knees squeezing the arms while the back muscles lengthen. Build a steady bent-arm Crow first; keep a cushion in front of your face, and avoid the pose with wrist or shoulder pain or during pregnancy.

Muscles in this pose

Working (contracting): Triceps brachii, Serratus anterior, Deltoid, Pectoralis major, Wrist flexors, Rectus abdominis, Transversus abdominis, Iliopsoas, Adductors, Hamstrings

Stretching: Erector spinae

Stabilizing: Rotator cuff, Obliques

Why these muscles work or stretch

• Triceps brachii · Working (contracting): Straightens the elbows, pushing the floor to carry body weight
• Serratus anterior · Working (contracting): Pushes the floor away and rounds the upper back
• Deltoid · Working (contracting): Mainly the front (anterior) fibers
• Pectoralis major · Working (contracting): Draws the arms in to meet the knees
• Wrist flexors · Working (contracting): The wrist is bent back and stretched, but in an arm balance this group actively presses the fingertips to keep balance
• Rectus abdominis · Working (contracting): Curls the trunk, drawing the navel in
• Iliopsoas · Working (contracting): Flexes the hips deeply, pulling the knees up toward the armpits
• Adductors · Working (contracting): Squeezes the knees into the arms
• Hamstrings · Working (contracting): Flexes the knees, drawing the heels toward the buttocks
• Erector spinae · Stretching: Lengthens as the upper back rounds

Practice cues

• Hands shoulder-width, fingers spread; press the base of the fingers down
• Knees high near the armpits, squeezing the arms; draw the belly in and round the upper back
• Come in from Crow, then slowly straighten the elbows and push the floor away without locking them

Benefits

• Strengthens the arms, wrists and shoulders, especially the triceps
• Works the deep abdominals and hip flexors to keep the knees high on the arms
• Trains balance, focus and trunk control

Cautions / contraindications

• Avoid with a wrist, elbow or shoulder injury
• Avoid during pregnancy or after recent abdominal surgery
• Advanced pose: learn with a teacher once Crow is steady; keep a cushion in front of you

Easier variations

• Practice Crow with bent elbows until it feels steady
• Squat on a block so the knees reach higher on the arms

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 24/10/2026

Related poses

• Crow Pose Bakasana
• One-Legged Crow Pose Eka Pada Bakasana
• Shoulder-Pressing Pose Bhujapidasana
• Pendant Pose Lolasana
• Sage Koundinya Pose II Eka Pada Koundinyasana II
• Side Crow Pose Parsva Bakasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)