Bakasana or Yoga Crane Pose
What is Bakasana?
Bakasana or Yoga Crane Pose is derived from the Sanskrit word Baka which means crane. In Bakasan, the body looks like a crane which is standing in water.
The crane posture is a challenging pose, and is part of the group of poses which require hand balances. The entire weight of the body is placed on the hands, as the head and legs are slowly lifted in the air.
Step by Step: The Bakasana Pose must be done slowly and carefully. It is an advanced pose and must be attempted only after you have gained proficiency in the other basic poses.
Tips: Here are some tips to make this difficult pose a little easier for beginners.
Anatomical focus: The wrists are the main joints and muscles which are used in this Crane Pose.
Benefits: The Bakasana has many benefits.
Contraindications: Do not attempt this pose if you suffer from carpal tunnel syndrome or if you are pregnant.
Bakasana or Yoga Crane Pose is derived from the Sanskrit word Baka which means crane. In Bakasan, the body looks like a crane which is standing in water.
The crane posture is a challenging pose, and is part of the group of poses which require hand balances. The entire weight of the body is placed on the hands, as the head and legs are slowly lifted in the air.
Step by Step: The Bakasana Pose must be done slowly and carefully. It is an advanced pose and must be attempted only after you have gained proficiency in the other basic poses.
- You begin this Crane Pose by first standing in Tadasana (Palm Tree Pose).
- Kneel down, keeping the feet together and spreading the knees apart. Press the floor with your hands. Push your back and hips backward and up so that you are standing on the tips of the toes. This is slightly similar to Adho Mukha Svanasana (Downward Facing Dog Pose).
- Gradually bend the elbows outwards, keeping them firm and support your knees on them. At this point, your upper arm is pressing the lower leg up, while the lower leg is pressing the upper arms down, making the whole system work with dynamic tension like a lever.
- Gradually and firmly push your knees forward so that they reach next to the armpits. Now you are ready for the final push.
- Push the body forward, and raise the feet from the floor, maintaining your balance at the same time.
- Hold the pose for a few seconds. Initially it will be for a very short time, but gradually you will be able to hold it for 30 seconds and even more.
Tips: Here are some tips to make this difficult pose a little easier for beginners.
- You can spread a mattress or a folded blanket on the floor.
- You can also place a pillow in front in case you are afraid of falling.
- In case you feel you are losing balance and falling, try to fall sideways.
- Do not feel discouraged if you are unable to achieve this pose in your first attempt. Constant practice and perseverance will bring you success.
Anatomical focus: The wrists are the main joints and muscles which are used in this Crane Pose.
Benefits: The Bakasana has many benefits.
- It helps to tone and strengthen the muscles of the wrists, hands and arms.
- It strengthens the muscles of the abdomen and tones the internal organs in this region.
- Constant practice of this posture eases bowel pressure.
- It stretches and strengthens the muscles of the upper back.
- It opens the groins and tones the internal organs.
Contraindications: Do not attempt this pose if you suffer from carpal tunnel syndrome or if you are pregnant.