Crane Pose, or Bakasana, is a quintessential arm balance in yoga. It involves lifting your body off the ground, balancing on your hands with your knees resting on your upper arms. It’s a powerful pose that builds strength, focus, and courage, symbolizing the grace and power of a crane in flight.
The name Bakasana comes from the Sanskrit words "Baka," meaning crane, and "Asana," meaning pose. The crane, a bird known for its elegance and poise, symbolizes the qualities this pose cultivates: balance, strength, and a poised mind.
Bakasana is pronounced as bah-KAH-suh-nuh. Breaking it down:
"Baka" sounds like "bah-kah," emphasizing a smooth, elongated "ah."
"Asana" is "uh-suh-nuh," with a soft and relaxed pronunciation.
Anatomy of Crane Pose (Bakasana)
Bakasana engages various muscle groups and joints:
Arms and Shoulders: It strengthens the deltoids, biceps, and triceps.
Core: The abdominals, obliques, and lower back muscles stabilize your body.
Wrists: It builds wrist flexibility and strength.
Legs: The inner thighs and hip flexors are engaged as you draw your knees to your arms.
Crane Pose (Bakasana): Steps/Instructions
Start in a Squat: Begin in a low squat with your feet together, and knees wide apart.
Place Your Hands: Plant your hands on the floor shoulder-width apart, fingers spread wide.
Lift Your Hips: Raise your hips high, bringing your knees to your upper arms, close to your armpits.
Engage Your Core: Draw your belly in and engage your core muscles.
Shift Forward: Slowly lean forward, transferring your weight onto your hands.
Lift Your Feet: As you find balance, lift one foot off the ground, then the other.
Hold and Breathe: Keep your gaze slightly forward and down, breathing steadily.
When to do it
Bakasana is best practiced in the morning when your mind is fresh and your body is not fatigued. It can also be an energizing break during the day or a focal point in your evening practice.
Preparatory Poses
Garland Pose (Malasana)
Plank Pose (Phalakasana)
Four-Limbed Staff Pose (Chaturanga Dandasana)
Cat-Cow Pose (Marjaryasana-Bitilasana)
Follow up Poses
Child’s Pose (Balasana)
Downward-Facing Dog (Adho Mukha Svanasana)
Crow Pose (Kakasana)
Seated Forward Bend (Paschimottanasana)
Chakra
Bakasana is connected to the Manipura Chakra, the solar plexus chakra. This energy center governs personal power, self-esteem, and transformation.
Mantra
A powerful mantra to chant during Bakasana is "Om Ram." This mantra activates the Manipura Chakra, fostering inner strength and confidence.
"Om Ram"
Alignment Cues
Keep your gaze forward: This helps maintain balance.
Engage your core: Draw your belly button towards your spine.
Keep elbows slightly bent: This protects your joints.
Spread your fingers: Distribute your weight evenly across your hands.
Duration of Hold
Hold Bakasana for 5-10 breaths initially. As you build strength and confidence, you can gradually extend the duration.
Drishti
Your drishti, or gaze, should be slightly forward and down. This helps maintain balance and focus.
Physical & Spiritual Awareness
Physically, Bakasana builds upper body strength and enhances core stability. Spiritually, it cultivates focus, courage, and resilience, encouraging you to embrace challenges with grace.
Beginners’ Tips
Start with a block: Place a block under your feet for added height and confidence.
Use a wall: Practice near a wall for safety and support.
Focus on core engagement: A strong core is key to lifting and balancing.
Be patient: Progress might be slow, but consistency will yield results.
Who should not do it
Pregnant women
Individuals with wrist, shoulder, or elbow injuries
Those with high blood pressure
People with severe balance issues
Who should do it
Anyone seeking to build upper body and core strength
Yogis looking to enhance balance and focus
Individuals aiming to overcome fear and build confidence
Benefits of Crane Pose (Bakasana)
Strengthens arms, shoulders, and core
Improves balance and coordination
Enhances concentration and focus
Boosts confidence and courage
Stretches and strengthens the wrists
Variations of Crane Pose (Bakasana)
Crow Pose (Kakasana): Similar to Bakasana but with bent arms.
One-Legged Crane Pose (Eka Pada Bakasana): Extend one leg back while balancing.
Side Crane Pose (Parsva Bakasana): A twist variation where you balance on one side.
Modifications for Crane Pose (Bakasana)
Use props: Blocks or bolsters can provide additional support.
Knees on triceps: For beginners, placing knees lower on the arms can make balancing easier.
Practice in stages: Start with one foot off the ground before lifting both.
Common Mistakes
Looking down: This can throw off your balance.
Elbows flaring out: Keep elbows close to your body.
Not engaging the core: A weak core makes it hard to lift and balance.
Rushing into the pose: Take your time to set up correctly.
Safety and Precautions
Warm-up: Ensure wrists and shoulders are properly warmed up.
Listen to your body: Don’t push through pain.
Use props and supports: Practice with props if needed.
Additional Preparation Tips
Direction to face while doing this pose and why
Facing east is ideal as it symbolizes new beginnings and energy. However, choose a direction that feels right for you.
What to wear for this pose
Wear comfortable, fitted clothing that allows a full range of motion. Avoid loose garments that can get in the way.
Suitable place and essential oil or fragrance
Practice in a quiet, uncluttered space. Essential oils like eucalyptus or peppermint can invigorate and enhance focus.
Music for this Pose
Soft instrumental music or nature sounds can create a calming and focused environment.
Crane Pose (Bakasana) is a beautiful blend of physical challenge and mental clarity. Embrace the journey, practice with patience, and let the crane within you soar. Namaste!
Happy Yoga-ing!
Namaste!
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You are spot on. I always do malasana before this pose. You are absolutely right; helps a lot in achieving balance.
I will try other poses. Super helpful!!!!
What goldmine of a website I found.