A Complete Guide to Bakasana. Intro, Benefits & How To Perform

The Bakasana pose is a modern and traditional arm balance pose where the feet are lifted, the hands are on the floor, and the chin rests on the arms. Bakasana is typically practiced by intermediate to advanced yoga performers, and it is ideal for learning this pose once you master kakasana yoga. Bakasana Yoga aims at your upper back, arms, wrists, and abs.

The Bakasana pose is considered a primary pose to master the category of Arm Balance poses. In this pose, the flexibility and strength of the wrist and shoulders are tested. It is important to remember when comparing it to the crane pose that, despite having long, lean legs, the crane still stands tall and strong for long periods. This is what one needs to achieve when performing this pose at a progressive level.

Table of Contents

What is the meaning of Bakasana?

From the Sanskrit words “baka,” which means “crane,” and “asana,” which means “pose,” comes to the name “bakasana.” Bakasana is also known as Crane Pose in English. It is called a Crane pose because, when done correctly, the body posture resembles a crane. In the past, many Asian cultures believed that birds like crows and cranes were God’s messengers. They are thought to be able to live between the finite and infinite worlds and transcend the finite world. They are regarded as the connection between the heavens and the earth. Bakasana yoga, or the crane pose, represents all of these qualities, and the crane is also thought to symbolize youth and happiness. When a person can perform this pose, they feel light and happy.

How to do Bakasana Yoga?

Wonder how to do Bakasana? To start this pose stands in a Tadasana or Mountain pose by keeping your arms at your sides. Through this process, breathe steadily, and follow these steps:

  • Fold your knees a little so that you can bring your palms on the yoga mat, around shoulder distance apart.
  • Place your palms squarely on the mat, one foot in front of the other. Press into each finger’s top joint with your wide fingers.
  • Straighten your elbows back. Head in that direction, but don’t bend them into Chaturanga arms.
  • Open your knees so that they are in line with your upper arms as you ascend onto the balls of your feet.
  • Your upper arms should be on the backs of your knees.
  • Lift your head as you begin to bring your weight forward into your hands.
  • Lift one foot, then the other, off the ground as you come up on your tiptoes.
  • Keep the knees on the arms and engage the inner thighs for support.
  • Grasp your buttocks with your feet.
  • Concentrate on how the body feels lifted. Try not to sink into the pose because doing so can put weight on the shoulders.
  • To emerge, exhale and return your weight until your feet touch the floor again.

Common Mistakes You can avoid

Bakasana beginners frequently make the following gaffes:

  • The elbows should not be splayed and should be in line with the shoulders and wrists. You will get hurt if you put too much weight on your wrists.
  • Spread your fingers out so that you can grip them on the ground rather than keeping them too close.
  • Make use of your core muscles rather than just your hips.
  • Place your knees as high as they can go, and do not rest your legs on the arm.
  • The body won’t move up if you delay transferring weight to the hands.

What are the benefits of Bakasana Yoga?

Helps in wrist strengthening

 The wrists are the main focus of the Bakasana yoga pose. The wrists and arms work more efficiently when you hold this pose. It reduces the likelihood of injury to the arms and wrists by strengthening them. Additionally, it helps heal carpal tunnel syndrome, which affects many people working on their wrists.

Boosts coordination

Balance and coordination tend to deteriorate with age in the human body. The Bakasana yoga pose enhances life quality by promoting balance, concentration, and coordination. It makes us happy and calm while also restoring equilibrium and equanimity.

Makes the spine more flexible

Back problems are brought on by poor posture while sitting and a bad lifestyle. Bakasana enhances the spine’s elasticity, flexibility, and adaptability. That helps the body’s overall health by putting less strain on the ligaments and joints.

Relax the Groin Muscle

The inner thighs get a good stretch in the crane pose, which helps open the groin muscles. That keeps the hip adduction and knees from getting hurt. Because it targets the thighs and abs, the Bakasana yoga tones the stomach, which in turn helps people lose weight. So it can be a part of yoga for losing weight.

Whole-body exercise

 Like the Surya Namaskar steps, this yoga is a great exercise for the whole body. It strengthens the wrists, back, and legs and tones the arms and core muscles.

Precautions and Protections

This pose should be avoided if you have carpal tunnel syndrome, an injury to your wrist or shoulder, or if you are pregnant. Put a blanket in front of you to prevent falling and hitting your head. That landing should be as gentle as possible. While learning this pose, you will tip forward at least once.

What else should I do if I cannot perform Bakasana?

Despite its simplicity, Bakasana is a challenging pose. There is a lot of hope even if you cannot perform the pose. If you can’t do the pose with your hands, this is the best way to do it! Boat Pose and Plank should be done more frequently if you think your upper body and core are weak. You can also do Bakasana yoga on your back to strengthen your core.

If you’re new to yoga, start with the crane pose and work your way up to more advanced poses once you’ve mastered it. This advanced yoga pose should only be performed under the guidance of a yoga instructor because improper posture can be even more harmful to the body.

Share Article

Leave a Reply

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

More Yoga Tips & Advice