Bakasana or Crane (Crow) pose requires strength and poise because it is an arm balance. In the crane pose, your arms have to be straight, whereas, in the crow pose, the arms are bent slightly. These poses and variations are much about courage, stability, and success with the center of your gravity. Therefore, you can have plenty of fun and Baksana benefits.
- You can start by squatting your feet about shoulder-width apart, and if possible, you have to keep your knees broad and heels down. Lean the torso forward by separating your knees more comprehensively than the hips.
- Bend the elbows by stretching the arms forward, while you have to place the hands on the floor with your fingers spread wide and the backs of the upper arms against shins.
- You can wiggle the knees by leaning the torso forward up towards the shoulders.
- Engage your core and squeeze the inner thighs into the upper arms by bending the elbows out to the side.
- Onto the balls of feet, lift and lean forward, and then take one or both of your off the floor. On the back of the upper arms, try to balance the torso and the legs.
- Start to straighten the elbows while progressing in lifting your feet, draw together the inner edge of your feet, and have your knees firm towards the outer arms.
- Look at the floor while you keep the head in a neutral position, and at the end, jump back out of Bakasana into the Chaturanga Dandasana pose.
Benefits of Bakasana
There are several Bakasana benefits, and all these benefits can bring you a tremendous amount of physical and mental health. Here is the list of benefits of this particular asana.
- All of your body weight is brought to the arms with this pose. Therefore, when you hold this weight, it tends to increase the strength of your arms.
- With the crane pose help, a lot of pressure is put on the shoulders, and therefore, the shoulder muscles and the shoulder blades can be strengthened.
- The core of this asana is using muscles. Therefore, your muscles get toned and get very much more vital.
- Bakasana stretches your middle and lowers back muscles, and it also massages your spinal columns and stimulates a better blood flow to the spine. Therefore, it is also helpful in keeping your spine healthy.
- One of the central teachings of this asana is how you can balance your body. Your body gets awareness through it, while this helps us perform even the intense arm balancing asanas.
The Crane pose is Bakasana, while the crow pose is Kasana, and both are the version of the same position. The crow pose is relatively more straightforward as you have to balance closer to the hands, whereas, crane pose is somewhat an extended version. Most people practice and get a hand to the crow pose first, and then they go for the trickier crane pose. It may take time to perfect balancing in both these poses, but it is essential to practice building on your core strength.
Also Read: COW POSE (BITILASANA)