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Bakasana (crane pose) |
Baka in Sanskrit means the crane (a tall wading bird). Like a tall and elegant crane, Bakasana is a graceful balancing position.
Description:
In this squatting arm poise, the bent arms hold the weight of the body as the bent knees raised on the back of the upper arms. Once balanced on the hands, the feet are lifted off the ground. Many people scare when they first practice this asana that they will fall forward on their faces.
Verbal cues:
1. From malasana, put your hands shoulder width apart on the ground in front of you.
2. Fix your fix your eyes on a focal point slightly forward on your hands. Spread your fingers apart to create a wider base of support.
3. twist your elbows and slowly lift your heels off the floor as you shift your body weight more towards your hands.
4. Rest your fins on the back of your upper arms with your knees as close to your underarms as possible.
5. Carry on focusing on your breathing.
6. As you lean forward, exhale and slowly lift one foot off the ground. If you do not feel comfortably balanced, slowly lower that leg and lift the other. If you feel balanced, lift both feet off the floor.
7. Continue to focus your gaze past your hands. Maintain smooth, steady breathing. Apply abdominal lock and continue to balance for 5 to 6 breathes.
8. To exit this posture, exhale and slowly lower the feet back to the floor and rest in malasana (basic squat pose).
1. From malasana, put your hands shoulder width apart on the ground in front of you.
2. Fix your fix your eyes on a focal point slightly forward on your hands. Spread your fingers apart to create a wider base of support.
3. twist your elbows and slowly lift your heels off the floor as you shift your body weight more towards your hands.
4. Rest your fins on the back of your upper arms with your knees as close to your underarms as possible.
5. Carry on focusing on your breathing.
6. As you lean forward, exhale and slowly lift one foot off the ground. If you do not feel comfortably balanced, slowly lower that leg and lift the other. If you feel balanced, lift both feet off the floor.
7. Continue to focus your gaze past your hands. Maintain smooth, steady breathing. Apply abdominal lock and continue to balance for 5 to 6 breathes.
8. To exit this posture, exhale and slowly lower the feet back to the floor and rest in malasana (basic squat pose).
Benefits:
· It strengthens the arms and wrist.
· It Improves focus on balance.
· It strengthens abdominal muscles.
· It stretches the low back.
Cautions:
· The persons who have wrist injuries should avoid this posture.
· Pregnant women should avoid this posture.
