Project Description

Baka Dhyanasana (Patient crane pose), yoga for arms, yoga for balance, yoga for focus, Yoga for the nervous system, oyga for the wrists

Baka Dhyanasana (Patient crane pose)

I really enjoy this asana because you can track your progress very easily. At first it feels like you are going to face plant into the floor and end up with a black eye! If you are not comfortable lifting both feet right away, start with one and then the other. Eventually you will get to know how to shift your weight in order to find complete balance in this asana.

How to do Baka Dhyanasana?

– Squat on the floor with feet apart.

– Balance on the toes and place the hands flat on the floor directly in front of the feet with the fingers pointing forward. The elbows should be slightly bent.

– Lean forward and adjust the knees so that the inside of the knees touch the outside of the upper arms as near as possible to the armpits.

– Lean forward further, transferring the body weight onto the arms and lifting the feet off the floor. If you cannot lift both feet from the floor together, begin with one foot then life the other.

– Balance on the hands with the knees resting firmly on the upper arms. Bring the feet together.

– Focus the gaze at the nose tip.

– Hold the final position for as long as is comfortable. Slowly lower the feet back to the floor and relax.


This asana balances the nervous system. It strengthens the arms and wrists and develops the sense of physical balance. This asana requires more focus and coordination then actual physical strength. Begin slowly. Start by raising one foot and practice shifting your weight back and forth until you feel comfortable enough to lift both feet and balance entirely on the hands. Be sure to keep the chin lifted and keep your gaze in front of you.


People with high blood pressure, heart disease or cerebral thrombosis should not attempt this practice.

By Catherine Juliano and Manish Pole