Bakasana: Crane pose, commonly called Crow pose, is for many the first pose that you learn balancing on your hands. This arm balance is a foundational pose that starts to give students the ability to fly and helps to build tremendous strength to eventually move from your hands to your head or forearms in inversions. Although many think strength alone is the key to lifting off the ground; hip opening, accessing your core and integrating your shoulders, legs and arms play a big part in finding this asana.
Some helpful tools to building towards Bakasana is to enter the pose by standing on a block as this will help to bring your knees higher up on your arms which can be hard with tight hips.
To start, come into a squat with the feet hip distance apart and lift up onto your toes to start to pull into your lower belly.
Bring your hands at least a foot forward of your feet, maybe a little more if you are on a block or have tighter hips.
Keeping your fingers spread evenly and wide with hands shoulder distance apart
Shoulder blades engaged on to your back and start to lean your weight into your hands.
Practice lifting one foot off the ground and then the other starting to feel how you can use your core and legs to squeeze the knees to the arms and up into the chest.
As you lift, pull your feet into seat and breath with toes pointed eventually.
Practice, Practice!!! With consistant practice, focus and breathing you will be surprised how quickly you will be able to add this pose to your repertoire of asanas.