Crane Pose (Bakasana)

Crane Pose (Bakasana)

Interesting Fact: Crane Pose, also known as Bakasana, is often confused with Crow Pose (Kakasana). While both poses involve balancing on the hands, Crane Pose requires straighter arms, making it more challenging.

Benefits of Crane Pose

Physical Benefits:

• Strengthens Arms and Wrists: Builds strength in the arms, wrists, and shoulders.
• Core Engagement: Intensely engages the core muscles, improving overall stability.
• Improves Balance: Enhances balance and coordination.
• Stretches Upper Back: Provides a gentle stretch to the upper back.

Energetic Benefits:

• Focus and Concentration: Enhances mental focus and concentration.
• Confidence Boost: Builds confidence and courage as you master the balance.

Contraindications

• Wrist injuries or carpal tunnel syndrome.
• Shoulder injuries or recent surgeries.
• High blood pressure or heart problems.
• Pregnancy or during menstrual cycles.
• Spondylitis or severe back issues.

Practice Guide

Step-by-Step Instructions

1. Starting Position:
   ○ Begin in a squat with your feet together and knees apart. Place your hands on the floor in front of you, shoulder-width apart, with fingers spread wide.
2. Entering the Pose:
   ○ Bend your elbows slightly and lift your hips, bringing your knees to the upper arms.
   ○ Shift your weight forward onto your hands, lifting one foot off the ground, then the other.
   ○ Engage your core and straighten your arms as much as possible.
3. Dristi (Gaze):
   ○ Focus your gaze slightly forward on the floor to help maintain balance.
4. Bandhas (Energy Locks):
   ○ Engage Mula Bandha (root lock) and Uddiyana Bandha (abdominal lock) to support the lift and balance.
5. Mudras (Hand Gestures):
   ○ Use Chin Mudra (thumb and index finger touching) before starting the pose to enhance focus and energy flow.
6. Holding the Pose:
   ○ Maintain the pose for several breaths, keeping your core engaged and gaze steady.
7. Exiting the Pose:
   ○ Slowly lower one foot at a time back to the ground, returning to a squat position.
8. Counter Pose:
   ○ Perform Child’s Pose (Balasana) to release the wrists and relax the body.
   

Pro Tips

● Use Props: Place a block under your feet to help lift into the pose if you’re a beginner.
● Alignment: Keep your elbows bent initially and gradually straighten them as you gain strength.
● Breathing: Focus on deep, steady breaths to maintain balance and calmness.
● Modifications: If you experience discomfort in your wrists, use a folded blanket under your hands for extra cushioning.