Bakasana is the Sanskrit term for crane pose. It is an arm balance in this pose the practitioner mimics the cranes long, graceful legs by straightening the arms by his strength. Bakasana is a intermediate level balancing asana.
- stand in samasthiti , go to urdha vrikshasana
- Come down to uttanasana and then ardh uttanasana
- Stretch the fingers of your hands and place the palm on the floor, make sure your hands should be placed shoulders width apart, keep your elbows slightly bent.
- Lean forward and bring your knees close to the armpit as much as you can, don’t force ( right knee to right armpit &left knee to left armpit )
- Keep your core engaged(by doing cat pose- PPT) , shift your body weight to your arms while your toes are on the
- Press your knees against the arm and slowly lift your toe one by one.
- Lift your head gently and look forward and try to focus on fixed point.
- Once you balance properly, move your feet closer & bring the toes together
- Breath and hold the asana for 10-20 sec after that slowly release.
- if you are a beginner, while performing asana, you might get topple forward and get hurt, so put soft pillow or blanket in front of you .
- Do not try to look back towards feet as it can causes disbalance, try look forward at fixed point.
- Try to spread your weight evenly on palm, fingers, wrist of both
- Bakasana put lots of pressure on abdomen region so avoid this asana during menstrual cycle
- Prior to bakasana, do some preparatory poses which will help you to strengthen your arms, core,wrist – supt bakasana ( supine crane pose) , phalakasana (plank pose), adho mukh swanasana , chaturanga dandasana etc.
- strengthen your arms , wrists , shoulders ,spine , hips ,
- Stretches upper back and make your core strong
- Bakasana improves arm balance