Crane/Crow Pose (Sanskrit: Bakāsana/बकासन ; Kākasana/काकासन)
The Sanskrit word ‘baka’ means a ‘crane’. So, Bakasana (Bakāsana) literally translates to Crane Pose. In this pose, your body resembles a crane dabbling in the water. While practicing this asana we balance the weight of our body on our arms. This helps in toning and strengthening the arms, wrists, and shoulders. This asana is also called ‘Kakasana’ (Kākasana) which means the Crow Pose, although there’s a slight difference between these two asanas. In Crow Pose, our arms are more bent while in Crane Pose we straighten them up.
Instructions for Doing the Crane Pose
- Start by squatting down on your haunches with a few inches gap between your two feet. Make sure your soles and heels are completely rested on the floor (do not raise your heels off the floor).
- Now widen your knees (wider than your hips), while keeping your feet where they are, move your torso forward.
- With an exhalation, bend your elbows and place your arms in front of you on the floor, shoulder-width apart. The back of your upper arms should rest against the shins.
- With a swinging motion, move your torso further forward, raising your heels off the floor. Your elbows are still bent at this point. Hug your upper body tight with your inner thighs. Find your balance and take a few deep breaths here.
- Now, stretch your arms and make them straight. At this point, the entire weight of your body is being borne by your upper arms. Your head should be in a neutral position, looking at the floor. Stay in this position for about 20 to 30 seconds breathing normally, without any jerks.
- To release the pose, exhale, bend your elbows and gently bring your trunk back and release your legs. Squat back and relax.
Benefits of Doing Bakasana
- This pose strengthens your biceps, triceps, forearms, wrists, and shoulders.
- It gently stretches your back and massages the vital organs, strengthening your core muscles and spine.
- Bakasana increases your sense of balance and coordination.
- It relieves stress and anxiety and helps you feel calm and confident.
- Your concentration power increase which allows you to retain your focus on something for a longer duration of time.
Precautions
- Do not practice Bakasana if you have a wrist, shoulder, or spine injury.
- Pregnant women should avoid this asana as well.
- People with carpal tunnel syndrome are also advised not to practice this pose.
If you can’t keep your heels on the floor properly, roll a blanket and keep it under your heels.
Filed Under: Anxiety, Asanas, Balancing, Body Posture Improvement, Concentration, Core Strength, Digestion, Forward Bend, Hamstrings and Hips, Shoulders, Spine, Toned Arms, Yoga