Bakasana (Crane Pose): Steps, benefits, and precautions

The word “Baka” is derived from the Sanskrit word meaning crane and Asana means Posture. This asana is similar to the posture of a crane body, so it is also designated as the crane posture. Bakasana is a compact hand leveling posture that helps strengthen the arm, just like the abdominal organs.

The structural focus of this pose is the wrist. The repeated practice of Bakasana extends the spine to its full length and increases flexibility in most parts. This asana comes under advanced posture. Bakasana is the best balance of posture. Bakasana is a type of yoga posture that seems annoying to do, although it is actually quite easy.

If you also want to complete this asana, read on to know a step by step guide to do. This article gives you the right way of Bakasana, the health benefits of Bakasana and the precautions to be taken while practicing it.

A Girl doing a Bakasana. It is also called the Crane pose.

Bakasana (Crane Pose) steps: The right way to do  Crane Pose

We are giving the steps of Crane Pose in detail here, read it carefully.

1)- Firstly, stand in the position of Tadasana.
2)- After taking the position of Tadasana, get into the state of Uttanasana.
3)- While doing Uttanasana, place your hands on the ground in front of your feet. For this, you have to bend a little more from your hips.
4)- If you are not able to balance properly, try placing a folded blanket under your hands so that your body can find a platform to relax.
5)- Now Bend your arms a bit (as much as possible).
6)- Try moving your left leg up in the air.
7)- Bend your knee and look for your left knee to rest on the outer aspect of your left hand.
8)- Bend the right leg with the knee and place the right knee on the outer side of the right hand.
9)- There should be an acceptable distance between each of your hands, so it becomes easier for you to balance your body on your hands.
10)- After releasing slowly, hold steady in this position for about 15–20 seconds.
11)- Repeat this process three times a day.

Benefits of Bakasana (Crane Pose)

  • This posture increases endurance capacity.
  • The regular practice of this posture will increase mental and physical strength.
  • It provides a good stretch to your high back and even strengthens your abdominal muscles.
  • It helps to make your body more flexible.
  • Practicing this asana in your daily routine helps you strengthen your forearms, wrists, and shoulders.

Precautions to take in Bakasana (Crane Pose)

  • This is an advanced posture, so do this asana under the supervision of a yoga teacher.
  • People with high blood pressure and heart disease should not do this asana.
  • If you are a beginner, try this mudra immediately, start originally for the first time, go for advanced posture while you are master it.
  • People who are suffering from carpal tunnel syndrome, sciatica, slip disc, spondylitis problem, and wrist injury are not allowed to practice this asana.

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