Pictures

References

http://www.yogajournal.com/poses/468

http://images.google.com/images?um=1&hl=en&client=safari&rls=en&tbs=isch:1&q=bakasana&sa=N&start=36&ndsp=18

http://www.yogacards.com/yoga-postures-2/yoga-postures-2/crane-bakasana-side.jpg

http://www.freewebs.com/shanonbuffingtonyoga/ParsvaBakasana.JPG

Awareness

In Bakasana, your back should be as rounded as possible. Your fingers should be spread apart, although if you find it is painful on your wrists, you can try curling your fingers slightly. Fingers should be evenly pressed into the mat. Inner knees and thighs should remain tightly agains the arms. Do not compress the neck. Head should be kept in a neutral position and gaze should be directed towards the mat.

Benefits and Effects

Bakasana is an excellent post to strengthen your arms and wrists, as well as your abdominal muscles and core. Bakasana also stretches your upper back.

Critical Elements

How to get into the posture:

From Tadasana, squat with your knees slightly wider than hip-width apart, allowing room for your chest to fit between your inner thighs. Place your hands on the floor in front of you between your thighs and slightly bend your elbows. Squeeze your thighs as close to your chest as possible, and lean forward onto the balls of your feet. Contract your Mula Bandha and your Uddiyana Bandha as you inhale and lean forward even more until your feet are off the ground, and your shins are resting on the backs of your upper arms, and you are only balanced on your hands. Attempt to round your back as much as possible by bring your tailbone towards your heels, while keeping your body tucked as tightly together as possible. Beginning practitioners may elect to stop here, resting on bent arms. More advanced practitioners may elect to straighten their elbows on the next inhalation. Continue breathing for between 20 seconds and one minute.

How to get out of the posture:

Exhale and slowly release your feet back into the original squatting position.

Breath Notes:

Inhale when entering the posture

Breathe normally for 20-60 seconds while holding the posture

Exhale when releasing the posture

Bakasana

Sanskrit Name: Bakasana

Pronunciation: (bahk-AHS-anna)

Meaning: Crane Pose

baka-crane

asana-posture

Pictures