Poses >> Bakasana

Bakasana

Baka (crane)
Asana (pose)
This pose is named as such because in it, the body resembles a crane wading in a pool of water. This is a compact arm-balancing pose.

Here, two different techniques will be given to enter the bakasana, one for beginners and the other for more advanced pupils.

For beginners
1. Begin squatting down on the toes with your feet together and knees wider than the hips. Place the hands on the floor a few inches forward of the shoulders, fingers spread wide.

2. Lean the torso forward and come high on the toes.

3. Bend the elbows as to lean the shins on the back of your triceps near the armpits and begin to lean more weight into the arms.

4. As the center of your mass moves forward, the hands will take more and more of your body weight, eventually allowing the feet to glide off the floor. If you are tentative, then just try one foot at a time first.

5. Once you are perched on the bent arms, squeeze the legs in tighter and press your arms straight. The knees should be high and glued to the outer arms. The heels should be tucked in close to the butt. Don’t strain.

6. Send your gaze a few inches forward and take deep, rich breaths through your nose. Try to spread the weight evenly on your hands so the wrists don’t take too much pressure.

7. To release, bend the elbows, lower your body and release it from the arms. Squat back on the floor and relax.


For advanced students
1. Begin in salamba sirsasana II (Tripod Headstand).

2. Bend the knees and lower your legs so that the thighs pull into the stomach and chest. Keep lowering the legs until the knees set down softly on the upper arms. Take a few deep, even breaths.

3. Shift the weight from your head into your hands and raise the head off the floor. Here, unlike in the previous instruction, the weight shifts backward, not forward.

4. Extend the neck and send your gaze slightly forward as you press your arms straight, allowing the butt to lift. Hold the pose as long as feels comfortable. Don’t strain.

5. To exit, place the head softly back on the floor and go back up to salamba sirsasana II.

This pose strengthens the arms, wrists and abdominal muscles. It cultivates balance and stretches the upper back. Although it takes practice and focus to be able to perform this asana, remember to not take yourself too seriously while trying. Enjoy.

Text by Featured Yogamates Teacher: Vytas Baskauskas