Yoga Practice Name
Bakasana (बकासन)
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English Name
Crane Pose
Description and Steps
Description:
Bakasana is a foundational arm-balancing yoga posture that challenges focus, core strength, and coordination. In this pose, the body is lifted off the floor with the knees resting high up on the upper arms, and the weight is balanced entirely on the hands.
Steps of Practice:
- Starting Position: Begin in a squat (Malasana) with feet hip-width apart. Keep your palms flat on the floor, shoulder-width apart, fingers spread wide for a strong grip.
- Positioning the Knees: Bend your elbows slightly. Place your knees on the upper arms (near armpits or triceps). Engage your inner thighs to hug your arms.
- Lifting the Feet: Begin shifting your weight forward. As your weight moves into your hands, lift one foot, then the other off the floor. Keep the core engaged and the gaze slightly forward (not down) to maintain balance.
- Full Expression: Try to straighten the arms as much as possible (unlike in Crow Pose). Balance the entire body on your hands, keeping the toes together and feet lifted.
- Breathing: Breathe slowly and steadily. Maintain the pose for a few breaths (5–10 seconds for beginners, increasing with practice).
- To Release: Slowly lower your feet back to the ground and return to Malasana or Tadasana.
General Benefits
Physical Benefits:
- Strengthens Arms and Wrists: Builds endurance in the forearms, triceps, and wrists through weight-bearing.
- Tones the Core: Engages abdominal muscles deeply, helping to strengthen and tone the core.
- Improves Balance and Coordination: Enhances proprioception (awareness of body in space) and stability.
- Increases Shoulder and Upper Back Strength: Encourages proper scapular engagement and shoulder alignment.
- Enhances Flexibility in Hips and Spine: Opens the groin and strengthens the spine simultaneously.
Mental & Energetic Benefits:
- Boosts Confidence and Courage: Conquering the fear of falling enhances inner strength and self-belief.
- Improves Concentration and Focus: Requires intense mental focus to balance and hold the posture.
- Activates the Solar Plexus Chakra (Manipura): Stimulates energy, motivation, and willpower.
Health & Wellness:
- Improves Digestion: Mild compression of the abdominal organs may stimulate digestion.
- Relieves Stress and Anxiety: Promotes mindfulness and presence in the moment, reducing mental clutter.
Cautions-Limitations-Contraindications
Cautions & Limitations:
- Lack of Arm or Core Strength: Avoid attempting the full pose without sufficient upper body and core conditioning. Use props or start with preparatory poses to build strength gradually.
- Wrist Sensitivity or Injury: Those with carpal tunnel syndrome or wrist pain should modify the pose or avoid it. Practice wrist stretches and strengthening beforehand.
- Fear of Falling: Beginners often fear tipping forward; use a cushion or blanket in front to reduce anxiety. Avoid practicing alone if you're new to arm balances.
- Tight Hips or Groin: Limited hip mobility can prevent proper positioning of knees and thighs. Warm up with hip-opening postures like Malasana or Baddha Konasana.
- Balance or Dizziness Issues: Not recommended if you experience vertigo or dizziness.
Contraindications:
- Pregnancy: Avoid during pregnancy due to the intense abdominal and balancing effort involved.
- Recent Surgery: Especially abdominal, wrist, shoulder, or back surgeries—consult your physician or yoga therapist.
- Chronic Wrist, Shoulder, or Elbow Conditions: Practice under professional supervision or substitute with low-impact alternatives.
- Severe Anxiety or Hypertension: The effort and balance requirement may be overstimulating for some.
Complimentary Practice
Preparatory / Supporting Poses:
- Malasana (Garland Pose): Opens the hips and groin; essential for bringing knees near the upper arms in Bakasana.
- Chaturanga Dandasana (Four-Limbed Staff Pose): Strengthens the arms, core, and wrists—key areas for balancing in Bakasana.
- Plank Pose: Builds arm and core strength and enhances wrist stability.
- Adho Mukha Svanasana (Downward-Facing Dog): Stretches and strengthens the arms and shoulders while preparing the wrists.
- Bālāsana (Child’s Pose): Gentle resting pose to ease tension in the wrists, shoulders, and back after Bakasana.
- Follow-Up / Counter Poses: Bhujangasana (Cobra Pose) or Ustrasana (Camel Pose): Open the chest and release pressure from the upper back and shoulders.
- Setu Bandhasana (Bridge Pose): Counters the forward rounding in Bakasana and opens the front body.
- Paschimottanasana (Seated Forward Bend): Releases the spine and stretches the posterior chain gently.
- Supta Baddha Konasana (Reclining Bound Angle Pose): Restorative and calming, this pose helps the body recover and realign post-practice.
Mind-Body Complementary Practices:
- Breath Awareness / Pranayama (like Nadi Shodhana)
To focus the mind and steady the breath before attempting the pose. - Yoga Nidra or Guided Meditation
Similar Practices
1. Kakasana, 2. Eka Pada Bakasana, 3. Parsva Bakasana, 4. Lolasana, 5. Mayurasana, 6. Chaturanga Dandasana
Practice Keynotes
- Foundation in the Hands – Spread fingers wide, grip the floor with fingertips, and press firmly through the base of the palms to create a stable platform.
- Engage the Core Deeply – Draw the navel toward the spine and activate the lower belly muscles to lift and hold the body off the floor.
- Gaze Forward, Not Down – Focus the eyes forward (not at the floor) to maintain balance and prevent tipping over.
- Knees High on the Arms – Place knees as high as possible on the upper arms or close to the armpits for better control and lift.
- Round the Back Slightly – Create a doming effect in the upper back by spreading the shoulder blades—this protraction helps support the balance.
- Use Props for Support – Beginners can place a block under the feet or a cushion in front of the face to build confidence and reduce fear of falling.
- Short Holds, Repeat Often – Begin with brief holds (3–5 seconds) and gradually increase duration with rest in between attempts.