Bakasana (Crane Pose)

Stand in the position of Tadasana.

Then bend forward & place your hands on the ground in front of your feet. For this, you have to bend a little more from your hips.

Fingers should be wider opened & firm on the floor.

Maintain comfortable distance between your hands.

Now bend your arms a bit (as much as possible).

Bend the elbows, raise the heels from the floor, move the trunk further forward and rest the shins on the back of the upper arms near the armpits.

Exhale, swing the body forward and lift the toes off the floor.

Stretch the arms straight on the floor and balance the entire body on the hands.

Hold steady in this position for about 15–20 seconds.

To come out, exhale and transfer your weight back to the floor by slowly releasing your legs one by one until your feet come back to the floor.

Not stabilizing your shoulder girdle‍.

Hips are too low.

Jumping or rushing into the pose will throw you out of balance.

Not rounding your back.

Sinking into the pose.

Reduces muscle stiffness by improving flexibility of muscles and joints.

Strengthens the arms, wrists, shoulders, forearm and chest muscles.

Stimulate functions of the nervous system.

Relieve anxiety and stress.

Helps to overcome Depression.

Helps in strengthening the back, pelvic and abdominal muscles.

Improves digestive health.

Helps in reducing belly fat.

Avoid in knee & wrist pain.

Avoid if high blood pressure.

Avoid in case of any heart disease.

Avoid if there are blood clots in the brain.

Avoid during pregnancy and menstruation.