Bakasana

Sanskrit: बकासन

Bakasana, or Crane Pose, is named after the crane, a bird known for its grace, balance, and focus. In many cultures, cranes are seen as symbols of longevity, happiness, and good fortune.

Historically, Bakasana is one of the oldest arm balances in yoga, often mentioned in ancient texts and practiced by yogis to develop both physical and mental fortitude. 

Steps to Perform Bakasana (Crane Pose)

1. Start in a Squat Position:

   – Begin in a squatting position, with your knees wide, keeping your heels flat on the floor.

2. Place Your Hands on the Floor:

   – Place your hands on the floor in front of you, shoulder-width apart. Spread your fingers wide and press firmly into the ground to create a stable base.

3. Position Your Knees:

   – Keep your arms straight and lift your hips. Position your knees on the backs of your upper arms, as close to your armpits as possible.

4. Engage Your Core:

   – Engage your core muscles to maintain stability. Start shifting your weight forward onto your hands, lifting your feet off the ground one at a time.

5. Lift Your Feet:

   – Once your weight is balanced on your hands, lift both feet off the ground and bring your toes together. Keep your gaze forward to help with balance.

6. Hold the Pose:

  – Hold the pose for several breaths, maintaining steady and even breathing.

7. Release the Pose:

   – To release, slowly lower your feet back to the ground and return to the squatting position.

Benefits of Bakasana (Crane Pose)

1. Strengthens Arms and Wrists:

   – Bakasana builds strength in the arms, wrists, and shoulders.

2. Engages Core Muscles:

   – The pose requires and develops strong core muscles, improving overall stability and balance.

3. Improves Concentration:

   – Balancing on the hands requires intense focus and concentration, helping to calm and center the mind.

4. Enhances Coordination:

   – Practicing Bakasana improves coordination and body awareness.

Contraindications for Bakasana (Crane Pose)

1. Wrist Injuries:

   – Individuals with wrist pain or injuries should avoid this pose due to the pressure it places on the wrists.

2. Shoulder Issues:

   – Those with shoulder problems should practice caution or avoid Bakasana to prevent exacerbating the condition.

3. Pregnancy:

   – Pregnant women should avoid this pose as it involves intense abdominal engagement.

4. High Blood Pressure:

   – Individuals with high blood pressure should avoid this pose due to the physical strain it may cause.

5. Recent Surgery:

   – Avoid Bakasana if you have had recent surgery, especially in the wrists, shoulders, or abdominal area.

Tips for Beginners

1. Use Props:

– Beginners can place a block under their feet to lift their hips higher and make it easier to shift their weight onto their hands.

– Place a bolster in front of you.

2. Practice Crow Pose (Kakasana):

   – Start with Crow Pose to build strength and confidence before attempting Bakasana, or practice Bakasana with bent arms and slowly try to straighten them.

3. Engage Bandhas:

   – Engage the Mula Bandha (root lock) and Uddiyana Bandha (abdominal lock) to create stability and lightness in the pose.

5. Keep Gaze Forward:

   – Keep your gaze (drishti) forward, not down, to help with balance.

Learn Other Poses: 

1. Learn How to do Crow Pose

2. How to do Eagle Pose

3. How to do Peacock Pose

4. How to do Swan Pose