Bakasana/Crane Pose Easy Guide for Beginners

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About the Pose:

Yoga and Ayurveda are considered to be the first medical therapy of human civilization. Since ancient times, that is, ever since the development of human civilization, from that time both these sciences, which consider nature as the basis, are flourishing.

One such posture of yoga science is Bakasana/The Crane Pose. This pose is also called Kakasana/The Crow Pose. The word Bakasan is made up of two Sanskrit words. The first-word bak means heron bird, while the second word asana means to sit. That is, its literal meaning is to sit like a heron.

At the same time, this asana is also called Kakasana. The word Kakasan is made up of two words of the Sanskrit language. The first word is kak/kag which means ‘crow bird’. Whereas the other word asana means to sit. That is, Bakasana’s literal meaning is to sit like a crow.

That is why in this article, we will give you information about the benefits of Bakasana, the right way to do Bakasana, method, and precautions in addition to what is Vakasan/Bakasan or Kakasan.

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How to do Bakasana /Crane pose step-by-step:

• First of all, stand straight on the floor in Tadasana or Mountain Pose.

• After this, keep both your palms open on the ground while bending down. The fingers should be straight and open forward and the elbows should be slightly bent.

• After this, bend your arms and try to bring your knees as close to the armpits on the floor as possible.

• Press your knees slightly with your arms and try to lift the toes off the ground.

• After this, lift your hips upwards and try to balance the body on the arms.

• Keeping the neck straight, bring your head in the same order. Look ahead and focus on one spot.

After focusing on one point, when the balance of the body is achieved, then bring your feet as close to each other as possible.

• After this, keeping the weight of the whole body on the palms only, lift both the feet in the air, and maintain the balance of the body on the palms.

• Your hips should also be raised upwards.

• Remain in this posture for 15 to 20 seconds while breathing normally and then slowly return to your original position.

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What are the Benefits of Bakasana/Crane Pose:

Benefits of Bakasana/Crane Pose for mental strength

By doing Bakasana/Crane Pose at the prescribed time every day, a person becomes physically and mentally strong and he can easily face all kinds of problems. By doing this pose, such an ability develops in a person that he does not become emotionally weak.

Benefits of Bakasana/Crane Pose in making the body flexible

By doing Bakasana/Crane Pose, the muscles of the body are flexible, due to which the person’s body looks attractive. Wrists and arms are also strengthened by doing this pose so that the person does not get hurt easily in the hands.

Benefits of doing Bakasana/Crane Pose in toning the spine

By doing Bakasana/Crane Pose, the back and abdominal muscles become in a straight state. It acts to tone the spinal cord, due to which the risk of bone-related diseases is reduced.

Benefits of Bakasana/Crane Pose Yoga in increasing concentration

Since the whole weight rests on the palms while doing Bakasana/Crane Pose, so the person maintains the weight of his body with full focus, then only this pose is completed. Due to this, the concentration of the person increases and he does his work by being more focused.

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Benefits of Bakasana/Crane Pose strengthens the hips

Especially women take various measures to reduce their hip fat. By doing this asana, the extra fat deposited on the hips decreases, and the hips are strong and attractive.

Doing Bakasana/Crane Pose regularly strengthens the nervous system

By doing Bakasana/Crane Pose, the nervous system of a person is strengthened, due to which his immunity increases and he does not have problems related to loss of appetite, constipation, and stomach.

Benefits of doing Bakasana/Crane Pose improves digestion

By doing this pose, less amount of acid is formed in the stomach of the person, due to which there is no burning sensation or sour belching in the chest, and the digestion process is better. Bakasana/Crane Pose can be very beneficial for people who have indigestion problems

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Benefits of Bakasana/Crane Pose Beneficial in the development of the body

Bakasana/Crane Pose plays a very important role in the development of the body. It not only makes the body flexible but also works to conduct the functions of various parts of the body properly, due to which the person does not have physical disorders.

Precautions to be take while doing Bakasana/Crane Pose:

• Do not raise your buttocks too high while doing Bakasana/Crane Pose, otherwise, there may be pain due to tension in the arms.

• While doing this asana, first rest all the weight of the body on the arms, after that lift the ankles from the ground, otherwise, you may fall.

• If you are suffering from any serious disease then you should not do Bakasana/Crane Pose.

• Do not do Bakasana/Crane Pose if there is a shoulder injury, any heart-related disease, or if you are suffering from Carpal Tunnel Syndrome.

• If you have sciatica pain and spondylitis, avoid this asana.

• Pregnant women should not do Bakasana/Crane Pose.

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Poses to be done before doing Bakasana/Crane Pose:

1. Adho Mukha Svanasana (Downward-Facing Dog)

2. Baddha Konasana (Bound Angle Pose)

3. Balasana (Child’s Pose)

4. Chaturanga Dandasana (Four-Limbed Staff Pose)

5. Virasana (Hero Pose)

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Poses to be done after doing Bakasana/Crane Pose:

1. Phalakasana (Plank Pose)

2. Parsva Bakasana (Side-Crow Pose)

Some Important things to keep in mind while doing Bakasana/Crane Pose:

Bakasana/Crane Pose is a very good posture of yoga science. To do Bakasana/Crane Pose, your hands should be strong enough to bear the weight of the whole body. But first, you have to conquer the fear of your mind that you may not fall while practicing.

Even if you fall, take a deep breath and praise yourself for the effort, and practice again. Apart from this, it is necessary to do Bakasana/Crane Pose, you must have already been doing yoga.

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