preloader
Yoga Poses and Asanas
Search Engine
Yoga Poses and Asanas
Search Engine
Gallery Image

Bakasana

बकासन / Crane Pose

September 23, 2024

Table of Contents [Expand All]
Introduction to the Asana

The Sanskrit name is derived from Baka (बक) meaning crane or Kaka (काक) meaning crow and asana (आसन) meaning posture or seat.

Benefits
  • 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.
Steps to perform the Asana: Bakasana
  • 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.
Common Misalignments / (Mistakes)
  • 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.
Contraindication / Cautions
  • 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.
Additional Details :
  • Another Name of AsanaKakasana
Asana Video :
Related Asanas
Reviews

Leave a review for Bakasana

Your email address will not be published. Required fields are marked *

Rating*

Asana Video Guide
Practitioner Level
Asana Categories
Props to be Used
Pose Types
Target Muscle
User Login

Lost your password?
Google Searchable Engine
Cart 0