Bakasana: The Steps Of The Yoga Asana And Its Benefits

Bakasana is a compact asana that levels the arms and strengthens them

Yoga has proved to benefit the human race since centuries. It is an alternative medication for numerous health issues and its regular practice not only makes a person healthier but also, more relaxed. Some yoga postures seem very hard and troublesome to perform, although proper step-by-step practice of all asanas is quite achievable. One such yoga asana is Bakasana.

“Baka” in Sanskrit means crane and “asana” means posture. Hence, Bakasana can be translated as the Crane pose. This asana is named after the crane as it resembles the posture of a crane. Bakasana is a compact asana that levels the arms and strengthens them. This asana also strengthens the abdominal organs, increases the flexibility of the spine, and balances the body well. This yoga posture has its anatomical focus on the wrists and is quite easy to perform, if you keep the steps in mind. Bakasana is similar to Kakasana with slight differences.

Difference Between Bakasana And Kakasana

(While Bakasana is performed with straight arms, Kakasana is performed with bent arms

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Some yoga asanas are similar to each other and can get very confusing while one is practicing them. Bakasana and Kakasana are two similar yoga asanas that have a key distinction. While the Crane pose (Bakasana) is performed with straight arms, the Crow pose (Kakasana) is performed with bent arms. The Crow pose is also a primary step to achieve the Crane pose.

The Crow pose allows the elbows bent and permits some additional flexibility with respect to the positioning. The Crane pose is complicated, and while one practices it, one needs to hold oneself up with the next center of gravity. One must keeps one’s arms straight like a crane in Bakasana, while in Kakasana, slight bending of the arms make it look like a crow’s posture.

Steps To Practice Bakasana (Crane Pose)

Bakasana must be performed step by step and slowly

1. Stand in the posture of Tadasana with your body straight.
2. Come down to the position

of Uttanasana.
3. While you are in the position of Uttanasana, keep your hands on the floor just in front of your feet.
4. From Uttanasana, bend a little more from your hips.
5. You may keep a folded blanket as a platform below your hands so that you can balance properly.
6. Bend your arms as much as you can.
7. Attempt to carry your left leg slowly up in the air.
8. Let your left knee fold and you may take a look at it to rest it on the outer facet of your left arm.
9. Now, fold the right leg from the knee and take a look at it to rest the right knee on the outer facet of the right arm.
10. Check if there is enough distance between both the hands, so that it is easier for you to balance your body on your hands.
11. Stay in this position for around 15 to 20 seconds.
12. Release yourself from the position very slowly.
13. Repeat the steps and the full asana thrice a day.

The Benefits
Of Bakasana (Crane Pose)

Bakasana increases strength and makes the body flexible.

1. The regular practice of the Crane pose increases both mental and physical strength.
2. This yoga asana helps the body become more flexible.
3. Bakasana increases the endurance capacity of the body.
4. The daily practice of the Crane pose strengthens the wrists, forearms, and shoulders.
5. Bakasana helps the body stretch to a decent limit and strengthens the abdominal muscles.

However, it is important to note that those people who are suffering from carpal tunnel syndrome, spondylitis, sciatica pain, slip disc, and any kind of wrist injury are advised not to practice Bakasana. People who have suffered from a shoulder injury or hamstring injuries must also be very careful while attempting this asana. Beginners in yoga asanas are advised not to try this yoga posture immediately; basic yoga asanas must be skillfully performed. Bakasana is an advanced asana, and it must always be tried under the supervision of a yoga