Bakasana

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Bakasana1

Bakasana (Sanskrit: बकासन), or Crane Pose, is a balancing asana in modern yoga as exercise. It is considered a foundational pose and is key to progressing in the practice of arm balances and inversions.

Etymology and Origins

The name Bakasana comes from the Sanskrit words baka (बक), meaning "crane", and asana (आसन), meaning "posture" or "seat". This pose is often confused with Kakasana, which translates to Crow Pose. The difference between the two poses is primarily the arm positioning, with Bakasana requiring straight arms and Kakasana having bent arms, though in common usage the names may be used interchangeably.

Bakasana has roots in traditional Hatha Yoga and was first described in the 20th century. It is not found in medieval Hatha Yoga texts, indicating it is a relatively recent addition to the yoga repertoire.

Description

In Bakasana, the practitioner balances on their hands with their knees resting on their upper arms. The pose requires and develops strength in the arms and core, as well as balance and focus.

Technique

1. Begin in a squatting position with your feet slightly apart.
2. Place your hands flat on the ground in front of you, shoulder-width apart.
3. Bend your elbows slightly, keeping them in line with your shoulders.
4. Lean forward, placing your knees as close to your armpits as possible.
5. Gradually shift your weight forward onto your hands, lifting your feet off the ground.
6. Keep your gaze forward and maintain the balance on your hands.
7. Hold the position for a few breaths, then release back to the squatting position.

Benefits

Practicing Bakasana strengthens the arms, wrists, and abdominal muscles. It also improves balance and concentration. The pose can help prepare the body for more advanced arm balances and inversions.

Cautions

Individuals with carpal tunnel syndrome, wrist injuries, or pregnant women should avoid this pose. It is also recommended to practice under the guidance of an experienced instructor, especially for beginners.

See Also

• Asana
• Hatha Yoga
• Yoga as exercise