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Bakasana or crane pose for toned arms

Bakasana or the crane pose helps in toning and strengthening the abdominal muscles as well as the arms.

Bakasana or crane pose strengthens and tone your arms while toning your abdominal muscles.

Written by Tania Tarafdar |Updated : June 11, 2015 6:23 PM IST

Bakasana or the crane pose helps in strengthening and toning your arms, as well as the abdominal muscles. It also stretches the upper back and increases flexibility of the spine. Additionally, this asana also strengthens and tones your abdominal organs. This pose is known to boost your physical and mental strength, pushing your endurance levels further. Here is another yoga pose to tone arms. You can also tone arms in 30 days with these exercises.

Steps to do the asana:

  • Sit in a squatting position on a yoga mat and maintain equal distance between both the knees. Make sure you keep your feet flat on the mat while you squat. Place your palms in between your knees such that they are flat on the ground.
  • Now bend your torso forward while lifting both the legs up such that your body is balanced solely on the palms.
  • Hold the position for 20 seconds to a minute and bring your feet down on the grown back to the starting position. Make sure you are breathing normally while you are holding the pose.


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  • Keep your neck straight in this posture to avoid any kind of strains and sprains.
  • If you are a beginner, avoid holding this position for too long. You can also try lifting one foot up at a time if getting into the pose is too challenging for you.


  • Avoid doing this asana during your periods or if you are pregnant.
  • Also do not perform this pose if you are suffering from carpal tunnel s syndrome.

This video will help you undersatnd the steps of the pose better:

Image source: Getty Images

Video source: teachplanetyoga/YouTube

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