Bakasana (Crane Pose) comes from the Sanskrit words baka meaning crane and asana meaning posture. Crane Pose or Bakasana helps to tone shoulder, arm and hand muscles and strengthens the abdominal muscles and organs.
To perform Bakasana put your hands flat on the ground. Then lift your heels and shift your weight to your hands. Raise your feet and keep your balance on your hands. Breathe in and out quietly and concentrate on a spot in front of you. Try to keep up this exercise longer and longer and to work out the stretching of the back further and further. This asana is not only a position of power and balance, but it also gives an active stretching to the back. Try to let go of the tension in the back, to let your back lie deeper and deeper and to lengthen the back towards both the chin and pelvis.