Bakasana, also known as Crane Pose, is a part of hatha yoga asana in the terminology of yoga asanas. It is an intermediate-level yoga pose that requires lots of arm strength and body balance.
Despite its overwhelming benefits for the whole body this empowering pose like arm balancing, mind-body connection building yoga, or core strength, should be practiced by those who are well-trained with beginner yoga asana and whose body is quite flexible to make such appropriate curves.
The Crane Pose, often referred to as the crow and crane pose. As it is a physical manifestation of arm balancing mastery, it requires strength and stability in the arms, wrists, core muscles, and shoulder blades to maintain balance to achieve the crane or crow position in yoga. By practicing this arm balance, you can unlock your potential for both physical and mental strength.
We will learn deeply about this pose's benefits, its steps and variations to challenge yourself, precautions to consider, and follow-up poses to enhance your practice._1707291015.png)
It is an Intermediate-level yoga asana that resembles the posture of a crane. In this pose, the hands are on the floor while the knees hang in the air pointing to the shoulder, and the whole body weight is carried by just two palms. It requires strength in the arms and wrists to lift the feet off the ground and carry the weight of the whole body with just two palms.
There is a small difference between the crow pose and the crane pose, i.e., in the crane pose, the shoulders, elbows, and wrist are in a straight line, while in the crow pose, the elbows are bent. People in general call the crow and crane pose together as the crane pose is mastered after the crow pose.
Bakasana is derived from its Sanskrit term, where baka is saras or crane, while asana is known as a yoga pose. It targets the arms, wrists, hips, shoulders, chest, and abdominal muscles.
People make mistakes between the Crow pose and the Crane pose. Most students think both are the same poses, but the crane pose is practiced after mastering the crow pose. In the crow pose, the knees get the support of the arms, but in the crow pose, the whole body weight is just carried by two palms, and the knees above the ground do not get the support of the arms. Also, in the crow pose, the elbows are bent, while in the crane pose, the shoulders, elbows, and wrist are in a straight line without any bend in the hand except the wrist, where the palm has to rest on the ground.
This challenging yoga pose provides numerous physical and mental health advantages. Consistent practice can lead to improvements in different areas of well-being.
Arm Strength: Balancing on the hands in this way effectively strengthens the arm muscles, shoulders, and wrists, enhancing upper body strength and stability.
Core Strength: The pose engages the core muscles, including the abdominal muscles, leading to improved core strength and stability.
Flexibility: It also requires core strength to lift and stabilize the body. Regular practice can increase flexibility in these areas.
The practice of balancing on the arms in this asana enhances balance and coordination, alongside a greater sense of body awareness and proprioception.
Abdominal Muscles: The pose activates the abdominal muscles, helping to tone and strengthen the core.
Blood Circulation: In this posture, blood circulation throughout the body is stimulated, promoting oxygen and nutrient delivery to the muscles and organs..
Depression Relief: This pose can help relieve symptoms of depression and anxiety by promoting the release of endorphins and boosting mood.
Increased Confidence: Mastering this posture can boost self-confidence as individuals feel a sense of accomplishment and progress in their yoga practice.
Focus and Awareness: The need for focused attention to stay balanced in this posture cultivates mindfulness, enhances concentration, and deepens the mind-body connection.
It is essential to approach this posture with caution and seek proper guidance from a trained yoga instructor, especially if you have any pre-existing conditions or injuries. With consistent practice and proper alignment, this pose can be a valuable addition to your yoga practice.
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To practice Bakasana, follow these steps:
Squat on the floor with your feet hip-width apart.
Place your hands flat on the ground in front of your feet, fingers spread wide for stability.
Bend your elbows slightly and press your palms firmly into the ground to engage your arms.
Shift your weight forward and engage your core abdominal muscles.
Gradually lift your feet off the ground, bringing your knees to touch the upper arms near the armpits. Place your knees on the upper arms, close to the armpits, and focus on keeping your arms straight while engaging your shoulder blades.
Now unbend your elbow and let your whole body weight be carried by palms.
Maintain steady breathing and focus your gaze on a point to help maintain balance.
Hold the pose for a few seconds or longer, depending on your comfort level and strength.
To release the pose, slowly lower your feet back to the ground and return to the squatting position.
Remember to maintain stability throughout the pose and practice under the guidance of a trained yoga instructor to ensure proper alignment and technique.
One popular variation is Parsva Bakasana, also known as the side crane pose. This intermediate-level yoga pose involves twisting and balancing on the arms, with both arms in front and the legs extended to one side. Parsva Bakasana requires strength, stability, and balance, offering a deeper challenge for individuals who have mastered the basic form of this pose.
While practicing This Pose, it is important to consider certain precautions and contraindications to ensure a safe and effective practice.
This posture is not recommended for individuals with high blood pressure or heart disease. The pose involves a significant amount of physical effort and can increase blood pressure levels. It is essential to prioritize the well-being of the heart and consult with a qualified healthcare professional before attempting this pose.
If you have thrombosis or any blood clotting disorders, it is advisable to stay away from performing this pose. The pose exerts pressure on the blood vessels and can potentially worsen the condition.
Those suffering from wrist or knee pain should exercise caution or avoid this challenging pose. The pose requires a stable base and places strain on the wrists and knees.
This posture is not recommended for pregnant individuals, particularly in the later stages of pregnancy. The pose involves balance, core engagement, and pressure on the abdomen, which may not be suitable during pregnancy. It is essential to prioritize the safety and comfort of both the mother and the baby.
Similarly, caution is recommended for menstruating individuals practicing this pose. The pose can create additional strain on the pelvic area and may disrupt the natural flow of energy during menstruation. It is advisable to practice gentler yoga poses during this time to honor the body's needs and promote well-being.
In case of any doubt, consult a trained yoga expert.
On June 14, 2019, Kaushalya Devi from Himachal Pradesh achieved the world record for the longest performance of Bakasana. With incredible strength and perseverance, she held the pose for an astounding four minutes and twenty-five seconds. This remarkable feat not only highlights Kaushalya Devi's dedication and skill but also highlights the physical and mental discipline required for this pose.
Her achievement serves as an inspiration for yogis and fitness enthusiasts worldwide, encouraging them to push their limits and strive for greatness in their yoga practice. Kaushalya Devi's world record in Bakasana demonstrates the transformative power of yoga as a means to build strength, balance, and endurance. It motivates individuals to embark on their journey toward mastering this challenging arm-balancing pose.
Before attempting this posture. Practicing preparatory poses can help warm up the body, increase awareness, and prepare the muscles and joints for the arm-balancing pose. One such preparatory pose is Padmasana, also known as the cross-legged sitting pose.
Padmasana helps to open up the hips and improve flexibility in the legs and ankles, It's helpful to cultivate core strength and body awareness through preparatory movements, as these are essential for stability and balance in this posture. Simply sitting cross-legged and consciously maintaining an upright spine helps engage the muscles needed and supports proper alignment for this pose. The tranquility and focused attention cultivated by Padmasana make it a suitable preparatory asana for this arm-supported lift.
Practicing Padmasana regularly, along with other preparatory poses, can help you build the necessary strength, flexibility, and mind-body connection for a successful practice.
After practicing the Pose, it is beneficial to include follow-up poses that complement and enhance the benefits of this challenging arm-balancing pose. Two recommended poses to include in your sequence are Balasana (Child Pose) and Ustrasana (Camel Pose)
Child Pose, also known as Balasana, provides a space for the body to find stillness and relaxation after the demands of this posture. To practice Balasana, begin by kneeling on the floor with your knees hip-width apart. Gently fold forward, allowing your torso to rest on your thighs. Extend your arms forward or rest them alongside your body, whichever feels more comfortable. Take slow, deep breaths and allow your body to surrender to the pose, releasing tension and promoting a sense of calm.
Ustrasana (Camel Pose) is an excellent pose to follow Bakasana as it helps to open up and stretch the spine, hips, and chest. To practice Ustrasana, start by kneeling on the floor with your knees hip-width apart. Place your hands on your lower back for support and gently arch your back, leading with your chest. Drop your head back if it feels comfortable and extend your hands towards your heels. Maintain a steady breath and hold the pose for several breaths before releasing back to a kneeling position.
By incorporating Balasana (Child's Pose) and Ustrasana (Camel Pose) into your yoga practice after this pose, you can further enhance your flexibility, strength, and overall well-being. These poses provide balance and a gentle counterpose to the intensity of this posture, allowing you to experience a well-rounded yoga sequence.
To practice This Posture effectively and safely, it is important to focus on building core strength, developing hand-to-body coordination, and making gradual progress. By engaging your core muscles, you'll find the stability and support needed to maintain balance in this posture.
Here are some essential tips to enhance your Bakasana practice:
Build Core Strength: Developing core strength is vital for holding a stable and balanced pose. Incorporate exercises that target your abs, obliques, and lower back into your fitness routine to build a strong foundation.
Develop Hand-to-Body Coordination: Practice exercises that improve your hand-to-body coordination, such as forearm plank holds, wrist conditioning exercises, and arm balances like the Crow Pose. These exercises will enhance your ability to distribute weight evenly and maintain control during this arm balance.
Make Gradual Progress: Start by practicing preparatory poses, like the Crow Pose, to build the necessary arm and core strength. Gradually progress to this posture, ensuring proper form and alignment at each stage. Listen to your body and avoid forcing yourself into the pose before you are ready.
Seek Professional Guidance: It is highly recommended to receive professional guidance from a trained and experienced yoga instructor. They can provide personalized modifications and alignment cues and help you avoid common mistakes.
Also Read: Ashtanga Namaskara - 8 Benefits of Ashtanga Namaskara (Eight Limbed Pose)
In conclusion, Bakasana is a challenging yet highly beneficial yoga pose that strengthens the arms, wrists, and core muscles. This is a true yoga asana that tests the body's balancing potential along with the arms' strength. It promotes mental well-being by fostering mindfulness and concentration. This crane position yoga needs daily practice with proper alignment for transformative results.
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All the best for your advanced yoga journey. Hoping you good health!
