Bakasana

From Wikipedia, the free encyclopedia

The Bakasana is a yoga pose, the name of which comes from the Sanskrit word Baka which literally means Crane, giving it the name Crane pose. However, some people know it as the Crow's pose

In this posture (Asana), the body resembles an elegant crane standing still in the water. This Asana belongs to a group of postures known as hand balances, and although they may look challenging, a constant practice will take the yogi to enjoy this postures. According to B.K.S. Iyengar, (1966), Light on Yoga there are two ways of achieving this posture: the first one focused to beginners, and a second one used mainly by experienced Yoguis. This posture is the living proof that judging an appearance is a mistake, since Bakasana is a very easy pose to achieve once you have learned the key which is the dynamic tension.

1 Technique
2 Following Asanas
3 Benefits
4 References

[edit] Technique

To do Bakasana it takes just a few steps and there are no variations whatsoever. In the following lines, the simplest method is described:

Stand in Tadasana also called Samasthiti Hi (Mountain pose).
Kneel down opening your knees, but keeping your feet toghether, reach the floor with your hands. At this point you should be standing in the tip of your toes. Raise your hips like in Adho Mukha Svanasana (Downward facing dog)
Bend your elbows outwards, and place your knees on them. At this point your lower legs and your upper arms are doing dynamic tension (The Upper Arm presses the Lower Leg up, and the Lower Leg presses the Upper Arm down). This works as a lever.
Try to reach further forward with your knees. Your knees should be next to your arm pits.
Once you are ready, impulse your body forward and raise your feet from the floor, trying to keep the balance.
It is exciting to achieve the balance for the first time, so most beginners may fall down in the excitement head-first. Avoid this confusion, if you feel you are losing balance, you may lower your feet back, and if you fall try doing it sideways.

Most beginners feel safe with a pillow in front of them.

Once mastered the balance, you may stretch your arms up, and keep you feet higher each time.
It is advisable to maintain the posture for about 30 seconds, up to one minute. Remember that you can do it for a short time as well.
To descend, bend your arms down, and lower your feet. Some more advanced students stretch their legs back in a Vinyasa to end up in Chaturanga Dandasana (Four Limbed Staff pose, better known as lizard pose), but this is not advisable in beginners, since they can hurt their toes. If a Vinyasa is to be performed, it should be done smoothly.

[edit] Following Asanas

Bakasana can be followed by different Asanas, but the most common are Chaturanga Dandasana or 'Salamba Sirsasana II (Supported Head Stand Second version). Only after dominating Bakasana, the student should proceed to do more challenging hand balances. This balances do not necessarily follow Bakasana. The most common is Parsva Bakasana (side Crane's pose) which can get to be pretty painful if not done carefully

[edit] Benefits

This posture helps to tone arm and hand muscles. It also strengthens the abdominal muscles and organs. Some people feel that the bowel pressure is eased by the constant practice of this posture. Remember that achieving the posture is not as important as constant practice, so do not feel discouraged if you cannot do it the first weeks of practice, patience may be another benefit.