Bakasana (Crane Pose) can be thought of as basic arm balance, but that doesn’t make it easy. It takes strength, concentration and balance. A sense of humor helps too. The effort you put into this asana is worth it as it offers many benefits. It stretches your buttocks (glutes), the front of your thighs (quadriceps), and the palm of your wrist (wrist flexors), which counteracts the effects of typing.
It also strengthens your core, upper back, chest, the front of your hips (hip flexors), the back of your thighs (thighs), arms, shoulders, forearms, and the back of your wrists (wrist extensors). Try the following variations to find a variation of this pose that works for you.
Try some of these prep poses first:
Start on your back to practice. Keep your feet hip-width apart and parallel as you lift your feet off the floor and pull your knees toward your torso. Bend your elbows slightly. Bring your shins to the outside of your upper arms. Hug your arms towards your center line and push your legs into your arms. You can keep your head lowered or raised for a few moments. Hold for 5-10 breaths.