What is Bakasana

What is Bakasana (Crane Pose) and its Benefits?

What is Bakasana or crane pose and its Benefits? Bakasana or crane pose is a balancing yoga asana that targets the abs, arms, wrists, and upper back. Practicing Bakasana repetitively stretches the spine to its full length and makes the entire body more flexible. It comes under the category of advanced posture. Bakasana is the best balance of posture. Bakasana is number 62 among the 84 poses that Shiva is said to have taught in the Hatha Ratnavali of the 17th century. Bakasana is a type of yoga posture that looks difficult but is quite easy. There is another posture that is very similar to Bakasana, and that is Kakasana, but with some differences. The key to perfecting Bakasana is to balance the center of gravity on the arms.

Here we will discuss what is Bakasana? Benefits of Bakasana? The correct procedure to perform Bakasana, precautions, and contradiction of Bakasana. So, let’s start with what is Bakasana.




What is Bakasana (Crane Pose)

In English, Bakasana is often called Crane Pose. Bakasana comes from the two Sanskrit words: Baka + Asana, which means as follows:

  • Baka – Crane
  • Asana – pose.

Bakasana is pronounced as bah-ka-ah-ash-ana.

Bakasana or crane pose refers to the body posture, which when executed correctly resembles the posture of a crane. In many Asian cultures, birds like crows and cranes were considered to be messengers of God. As the bridge between the earth and the heavens, they are considered to transcend beyond the finite and infinite world. Cranes are also symbolic of youth and happiness, and Bakasana is an embodiment of all of these. When you successfully perform the Bakasana, a feeling of lightness and joy is experienced.

Benefits of Bakasana (Crane Pose)

Bakasana or crane pose has numerous health benefits some of them are listed below as follows:

  • Strengthen the Wrists
  • Enhance Coordination
  • Improves Flexibility
  • Opens up Groin
  • Weight Loss
  • Strengthen Shoulder
  • Stimulates Energy Chakras

Now, discuss how we get the above benefits by practicing the Bakasana or crane pose are as follows:

  • Strengthen the Wrists

Regular practicing Bakasana strengthens the arms and wrists while also preventing carpal tunnel syndrome, which is common among people who work with their wrists. Bakasana increases the efficiency of the wrists and arms.

  • Enhance Coordination

Practicing Bakasana enhances coordination between mind, body, and breath which promotes balance, and concentration as well as improves our quality of life, and brings equilibrium and equanimity.

  • Improves Flexibility

Regular practicing Bakasana increases the flexibility and elasticity of the spine making it easier to adapt to changing conditions, thus maintaining good health.

  • Opens up Groin

Practicing Bakasana stretches the inner thighs, which opens the groin muscles, and prevents injuries to the knees and hip adduction.

  • Weight Loss

Regular practicing Bakasana works on the abs and thighs to help tone the stomach and result in weight loss.

  • Strengthen Shoulder

Regular practicing Bakasana helps to remove shoulder disorders by strengthening the shoulder.

  • Stimulates Energy Chakras

Regular practicing Bakasana stimulates the solar plexus and third eye chakra. The solar plexus plays an important role in the functioning of the stomach, kidneys, liver, and adrenal glands. The third eye chakra is linked to perception, awareness, and spiritual communication.

Now, discuss in detail how we get the above benefits by practicing the Bakasana or crane pose are as follows:

How To Do Bakasana (Crane Pose)

How to do Bakasana or crane pose includes the beginner’s tips, preparatory poses, the stepwise procedure to do it correctly, duration, release from it, follow-up poses, variations, precautions, and contraindications for asana. So, let’s start with beginner tips.

Beginners Tips for Bakasana (Crane Pose)

Here are some of the beginner’s tips for Bakasana or crane pose that should keep in mind while performing the asana are as follows:

  • Spread your fingers so that you can grab them on the ground instead of keeping them too close together.
  • Be sure to engage your core muscles as well as your hips when lifting the body.
  • Place your knees as high as you can, rather than resting your legs on the arm.
  • The body will not move up if you delay the weight transfer to the hands.
  • It is best to keep the elbows in line with the shoulders and wrists and not splay them out.
  • There is a risk of injuring the wrists if you apply too much weight. So, warm up the body properly by doing preparatory poses given below before performing Bakasana.
  • Use a chair if feeling difficulty uplifting your body.



Preparatory Poses for Bakasana (Crane Pose)

Here are some preparatory poses for Bakasana or crane pose are as follows:

  • Vajrasana – Thunderbolt Pose
  • Uttanasana – Standing Forward Bend
  • Malasana – Garland Pose
  • Adho Mukha Shvanasana – Downward Dog Pose
  • Garudasana – Eagle Pose
  • Kakasana – Crow Pose
  • Phalakasana – Plank Pose
  • Sukha Balasana – Happy Baby Pose

Steps for Bakasana (Crane Pose)

Below is the step-by-step procedure for Bakasana or crane pose to do it correctly are as follows:

  1. Stand in Tadasana on a yoga mat.
  2. Now, sit on your feet.
  3. Place your palms in front of your feet facing downward.
  4. Ensure your palms are spread to get a grip on the ground.
  5. Also, ensure that your body leans forward, and your hips and heels are lifted.
  6. Now, slightly bend your arms.
  7. Now, try to put your knees on the back of your upper arms.
  8. Now, lift your legs off the ground and balance the body on your arms.
  9. Now, straighten your arms. This is Bakasana.
  10. One cycle of Bakasana is complete as you release.
  11. DURATION: With normal breathing, hold it for as long as possible from 5 to 30 seconds. Repeat Bakasana cycles from 3 to 5 five times.

Release from Bakasana or crane pose

For release from Bakasana or crane pose follow the following steps:

  • Exhale and slow down your body.
  • keep the feet on the ground.
  • Come into Malasana.
  • Repeat the Bakasana 3 to 5 cycle.
  • Rest for 30 seconds, then continue with preparatory poses.

Follow-Up Poses of Bakasana (Crane Pose)

Below are some of the follow-up poses or counterposes for Bakasana or crane pose are as follows:

  • Sukha Balasana – Happy Baby Pose
  • Matsyasana – Fish Pose
  • Urdhva Mukha Shvanasana – Upward-Facing Dog Pose
  • Balasana – Child’s Pose
  • Tadasana – Mountain Pose

Precautions and Contraindications for Bakasana (Crane Pose)

Here are some of the precautions and contraindications for Bakasana or crane pose. You should not practice Balasana if you have the following complications are as follows

  • Slip disc
  • Wrist injury
  • Shoulder injury
  • hamstring injury
  • knee injury
  • Sciatica Pain
  • hernia
  • vertigo
  • heart problems
  • high or low blood pressure
  • Carpal Tunnel Syndrome
  • Spondylitis

What is Bakasana good for?

Bakasana is good for increasing the spine’s elasticity and flexibility, thereby decreasing the pressure put on ligaments and joints, which promotes overall health. It also stretches the inner thighs, which helps open the groins.

Is Bakasana easy?

No. as Bakasana is an intermediate-level yoga posture. So, before performing Bakasana master the Kakasana.

What are the Similarities between Bakasana (Crane Pose), and Kakasana (Crow Pose)?

The Bakasana (crane pose) and Kakasana (crow pose) are looking very similar poses, lets’s discuss the Similarities between both of them are as follows:

  • In both Bakasana and Kakasana, the palms are on the ground, and arms are balanced on it.
  • In both positions the hands press into the floor, the knees are in towards the body, and the feet are lifted off the ground.
  • Beginners should practice crow pose yoga, after mastering it move to crane pose.

What is the Difference between Bakasana (Crane Pose), and Kakasana (Crow Pose)?

The Bakasana (crane pose) and Kakasana (crow pose) are similar but are still different, and many people call Bakasana the Crow Pose. So, let’s discuss the difference between them are as follows:

  • Kakasana(crow pose) is a yoga pose where the arms are bent and the elbows are bent beyond 90 degrees. Whereas, in the Bakasana (crane pose), the arms are straight.
  • Bakasana is a more challenging variation of Kakasana.

It is recommended that yoga practitioners begin practicing the Bakasana pose after becoming proficient in the Crow pose or Kakasana.

Have the questions? Let me know in the comment session below. I will try my best to answer all of them. Thank you. Be Healthy. Be yogic.

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