Crane Pose

baka = crane, heron


In bird poses (crow, eagle, rooster, peacock, etc.), common factors are flexion of the thoracic spine, abduction of the scapulae, and extension of the cervical spine. These actions require precision and strength in the muscles of the spine to achieve cervical extension without engaging the trapezius, which interferes with the action of the scapulae and arms.

Although the knees initially widen to come into this position, the final action of the legs is adduction, to hug the knees to the sides of the upper arms or outer shoulders.


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Images from the book Yoga Anatomy by Leslie Kaminoff & Amy Matthews
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