Crane Pose (Bakasana)

 

Benefits of the Crane Pose (Bakasana):
Bakasana stretches and strengthens the upper back, arms, wrists and abdominal muscles and opens up the groins. Bakasana also tones up the abdominal organs.

How to perform the Crane Pose (Bakasana):
- Squat down from Tadasana with your inner feet a few inches apart.
- Separate your knees wider than your hips and lean the torso forward between the inner thighs.
- Stretch your arms forward, then bend your elbows, place your hands on the floor and the back of the upper arms against the shins.
- Snuggle your inner thighs against the sides of your torso, and your shins into your armpits, and slide the upper arms down as low onto the shins as possible.
- Lift up onto the balls of your feet and lean forward even more, taking the weight of your torso onto the backs of the upper arms.
- While breathing out lean forward even more onto the backs of your upper arms, to the point where the balls of your feet leave the floor.
- Now try to squeeze the legs against the arms, press the inner hands firmly to the floor and straighten the elbows while breathing in. Seen from side the arms are angled slightly forward relative to the floor. The inner knees should be glued to the outer arms, high up near the armpits.
- Hold the posture for anywhere between 20 seconds to 1 minute and release slowly while breathing out.

Durations/Repetitions of the Crane Pose (Bakasana):
Hold the posture for anywhere between 20 seconds to 1 minute and release slowly while breathing out. Repeat once or twice.

Difficulty Level and Advancement of the Crane Pose (Bakasana):
Bakasana (Crane Pose) is a difficulty level 7 asana recommended for advanced level yoga practitioner.

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