Bakasana – Crane Pose/ Crow Pose

Bakasana – Crane Pose/ Crow Pose

Bakasana, is also known as Kakasana. The two names come from the Sanskrit words such as kak and baka.

baka means crane and kak means crow. Asana means posture or seat.

Pose considered as arm balance. Advance method is to drop down from head stand.

It strengthens the arms at the same time stimulates the abdominal organs

A step by step guide:

  1. First, come into a squatting position.
  2. Keep your toes together, heels lifted.
  3. Your fingertips should be placed on the floor and shoulders distance apart.
  4. And you lift your hips up.
  5. Spread the knees slightly.
  6. Look forward.
  7. Pull the navel in and up.
  8. Now, begin to squeeze the knees into the triceps.
  9. While gazing straight forward, pull the navel in and up.
  10. Give the good distance between both hands. It give easier for you to make balance your body by both hands
  11. Breathe deeply while practice lifting a foot, or even both feet, off the ground.

Benefits of doing this asana:

  • Increases the Flexibility.
  • Strengthens arms, wrist, hips and shoulders.
  • Improves mental and physical strength.
  • Strengthen the abdominal organs.
  • Provides decent stretch to your higher back.
  • Helps for a better digestion.
  • Improves the sense of balance.
  • Stretches the upper back.
  • Strengthen forearms, Shoulders and the wrists.
  • Increase the Endurance.
  • Opens the groins

Precaution and advice:

Pregnant Ladies, People who are suffering from following,

  • Sciatica pain,
  • Carpel Tunnel Syndrome,
  • Slip Disc
  • Spondylitis

Are not allowed to practice this Asana.

  • Who are having wrist injuries are not allowed to practice this pose.
  • Please be careful when doing alone or get a good guidance.
  • Have to be more careful if you have any shoulder injury.
  • Beginners please do not try to do this alone. It is always better to do practice under the expert’s supervision.