Crane Pose (Bakasana)

Crane Pose (Bakasana)
  • The Crane Pose (Bakasana) derives from the Sanskrit word where Bak stands for “Crane” and Asana stands for “Pose” or “Posture.”
  • The Sanskrit word Bakasana is Pronounced As – bahk-AHS-anna
  • The pose also renews your attitude towards your life, as this pose stands for longevity in Chinese symbolism. 
  • Moreover, the crane is also known as an Asian symbol for youthfulness and happiness. 
  • Once you start practicing this pose, you will feel joy and light inside your body.
  • The pose is also known as Kakasana. Though there is a slight difference between both poses.
  • The Crane Pose (Bakasana) represents the stance of the crane, while Kakasana represents the perched crow.

Things you should be aware of before starting the pose –

  • The pose can be done in the early morning as well as evening.
  • If you are doing the pose in the evening, then make sure your stomach is empty.
  • Moreover, there should be at least 4 hours of gap between the meal and the yoga pose practice.
  • The yoga pose is for the Beginner / Intermediate level, and the style of the pose is Hatha yoga.
  • Also, the duration of the pose should be anywhere between 30 to 60 seconds.

Specialty –

  • Furthermore, the specialty of the pose is that it stretches your Upper Back.
  • It also strengthens your Wrists, Arms, and Abdomen.

How to do –

  • Further, keep your feet closer and gently, place your hands on the floor or ground.
  • You must make sure that your hands are width apart from your shoulders. 
  • Now gently lift your hips and make sure that your core muscles are engaged when your knees come closer to your upper tricep.
  • Now look in a forwarding direction and slowly, in a gentle way, lift your feet off the floor or ground. At the same time, shift your body weight on your arms.
  • Moreover, straighten your arms to come in the final pose.
  • You can hold the pose anywhere between 30 seconds to 60 seconds and finally release the pose by coming into Uttanasana.

Tips for Beginners – 

  • As a beginner, you must make sure to keep your heels and buttocks close together while doing this asana.
  • When you are ready to take your feet off the floor or ground, make sure that the muscle below your knee is supported on the upper part of your arms to lift off easily.

Benefits – 

  • Strengthen the Arms, Wrists, and Spine.
  • It also tones the Spine.
  • Improves Balance
  • Enhance Focus.
  • Opens groin area
  • Strengthen Inner Thighs.
  • Regular practice of this pose can make you confident and feel strong.
  • The asana aids digestion as it stretches and strengthens the abdominal region.

Contraindications –

  • Wrists Injury.
  • Knee Injury.
  • Pregnancy.

Preparatory Poses –

  • Baddha Konasana

Follow-up Poses – 

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