How To Do The Crane Pose Video

Improve balance, concentration and arm strength with the Crane Pose. Learn how to do the Crane Pose in this yoga video clip.

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Come into squat, frog-like position
Lift tailbone toward sky
Balance knees on arms
Breathe properly

About this Author

Cindy Mastry has practiced yoga since the age of eight, and also has a background in Jazz and Ballet. Active in the fitness industry for nearly twenty years, she teaches aerobics, kickboxing, and yoga at many fitness centers in the Tampa Bay area. Cindy trained with 84 year-old Master Yogi Monk, Baba Hari Dass at the Mt. Madonna Center in California and owns/operates "Yoga Etc Studio" in St. Petersburg, Florida. Cindy teaches yoga to people of all ages and experience levels and at very competitive rates.

CINDY MASTRY: Namaste. My name is Cindy Mastry and in this clip, Faith is going to help me demonstrate the Crane Balance. It's a balance pose using lots of stamina, endurance, strength, flexibility. It's going to work your arms and it's really going to work your abdominals. So we're going to ask Faith to come forward. The first thing to know when you're going to do any kind of balance poses, you have to let go of your fear. So in case you are fearful, it can help you to let go of your fear if you have a pillow, just in case your head needs something to fall on and you lose your fear of falling forward. So Faith is going to come forward. She's just going to come to squat position. She's going to bring her hands right through. So, she's going to take her heels slightly in and her toes slightly out. She's going to spread her fingers--good--and then she's going to press down into her hands. Now, you might just want to rock back and forth here just a little bit if you've never done this pose before just to feel because we're going to try to find the counterbalance, that center of gravity--good. All right, so, Faith is going to bring her knees to the upper arm bones. Now, you can bend your elbows and make a little shelf out of your elbows if that works for you, but ideally, the elbows come to your upper arm bones. She's going to lift her hips up a little. She's going to engage her core, engage her root lock, her belly lock, and then she's going to come forward, bringing her weight forward. Now, she has to look forward to the ground. If she looks back to her feet, it's going to make you fall forward. Good and then she brings her toes together to make the tail of the bird. Beautiful, Faith. So, remember, balance poses are about letting go of fear. They are about using your core and your center to ground and using your breath to help you come in and stay in the pose, connecting mind and body.

How to Do the Crane Pose Video

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