Level: Intermediate

[am4show have=’p1;p2;p4;’ guest_error=’Premo’ user_error=’Upgrade’ ]


1. From Table position, tuck the toes under and walk the hands in towards the feet, keeping the knees bent and bringing the hips pressed down towards the heels in a squatting position.

2. Lift the hips to bring the palms and feet flat on the floor and to place the knees against the upper arms, close to the armpits.

3. Staring at a point on the floor in front of you, slowly lean forward to bring as much of your weight into the arms as possible, coming up onto your tip toes. Lift one foot and then the other off the floor to balance all your weight with your arms. Keep your gaze fixed on one point.

4. Once your feet are off the floor, work on straightening your arms and pulling the knees up and in towards your armpits.

5. Breathe and hold for 1-3 breaths.

6. To release: slowly lower the feet back to the floor.

Benefits + Contraindications

Benefits: Crane pose tones the abs, strengthens the arms and improves memory, concentration, balance and self-esteem.

Contraindications: Carpal tunnel syndrome, pregnancy and recent or chronic injury to the arms or wrists.

Modifications + Variations

Modifications: Place a folded blanket in front of your face to reduce the fear of hitting your head on the floor.

Variations: Side Crane pose.


Use one or more of the following postures to build a sequence leading up to this pose: Table, Prayer Squat, Tiptoe pose.

Use one or more of the following postures to build a sequence ending after this pose: Plank, Table, Headstand Prep, Standing Forward Fold. [/am4show]

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