Whooping crane is what I call the pose that you might know as Standing Figure Four.
This is one of my favorite hip stretches and one I’ve used with Ashtanga students who are not able to get into ardha padmasana due to knee, ankle or hip issues. It’s a great stretch to open some of those tight hip muscles that prevent you or your students from going into deeper hip openers.
There are several variations, all of which feel wonderful, and are good for different reasons. The one we’re working with in this tip sheet adds in the balance element.
And to add yet another twist, interlace the fingers behind the back and extend the arms up as you lengthen them away. I find that this version makes it easier to balance because there a counter force to the body folding forward.
Plus, it adds a nice shoulder stretch in. Yum.
This version was given to me by one of my private clients. He does it using a golf club behind his back as one of his warm ups before playing. When he showed me his version of this asana I immediately thought of the mating dance in which cranes engage (credit a youth filled with National Geographic—thanks, Mom and Dad!). The Sarus crane is the Indian cousin to North America’s whooping crane, so we could name this asana Sarusasana.
Explore by moving your body a little side to side to find other spots that want stretching.
As the tip sheet says, there are several variations. Give them a try and see which is your favorite.
As usual, download the pdf of this tip sheet at the bottom of this post.
asana name
- figure four = based on the shape the legs take.
- whooping crane or sarusasana = because that’s what Tania calls it.
benefits
- Stretches glutes, piriformis and iliotibial band.
- Great general hip opener and good alternative to pigeon or ardha padmasana.
- Improves balance and concentration.
- Activates the bandhas.
- Strengthens quads, knees, ankles and back muscles.
- Draws the attention inward.
- Steadies the mind.
contraindications
- Knee sensitivity or injury—move into it slowly and listen to the body’s feedback. If it hurts, don’t do it.
preparations and modifications
- Interlace fingers behind back and extend arms up for a nice counterbalance and shoulder opener.
- Move body towards the top foot (off center) to focus the stretch in the piriformis.
- For those more flexible, deepen bend in standing leg and rest hands on floor.
- Sit in a chair or lay on the floor for versions not requiring balance.
attitude
- Tranquil inner reflection.
Conclusion
Add this preparatory pose into your practice as an alternative to pigeon pose and you’ll get the benefit of activating your bandhas and steadying your mind.
And if you’re challenged by the usual hip openers or have trouble accessing padmasana, this is a great alternative too.
What you can do next
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