[Pose Of the Week] Challenge Yourself with Crane In Lotus Pose (Advanced)

Challenge your balance, strength, and flexibility with Crane In Lotus Pose!

Crane In Lotus Pose (Padma Bakasana) – also known as Crane Lotus Pose, Crow In Lotus, or Lotus Crow Pose – is an advanced-level yoga pose that combines balance, strength, and flexibility. In this pose, you will balance in Crane/Crow Pose, while keeping your legs crossed in Lotus. This pose requires advanced strength in the core and upper body, as well as a great deal of flexibility in the legs and hips. If you cannot comfortably sit in Lotus Pose, you aren’t ready for this one!

However, if you are ready to tackle this challenging pose, you will enjoy many benefits, such as increased strength in the arms, shoulders, wrists, and core, and greater flexibility in the hips, knees, and feet. This pose is also thought to promote physical and spiritual balance, relieve depression, and regulate and improve function in the pancreas and digestive system.

Those new to this pose may wish to start by sitting on a firm cushion or yoga block or blocks to begin to elevate the hips and make it easier to lift up into the pose.

Those with wrist, elbow, shoulder, knee, or ankle injuries, or who have high blood pressure or tendonitis, should avoid this pose.

How to Do Crane In Lotus Pose:

  • Sit in Padmasana (Lotus Pose).
  • With the help of the hands slowly come up onto the knees.
  • Place the hands in front of the body on the floor with the fingers spread and the fingertips pointing forward.
  • Transfer the weight of the body onto the hands.
  • Slowly raise the buttocks and the legs and place the knees on the elbows.
  • Gaze forward.
  • Slowly return to the starting position.
  • Initially, practice the Asana three times holding each repetition briefly. After practicing this way for some time begin to extend the practice by holding the posture for a few minutes with normal breathing.
Learn more at YogaInDailyLife.org


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