Benefits of Bakasana ( Crane Pose) and How to Do it By Dr. Ankit Sankhe
By Dr. Ankit Sankhe +2 more
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By Dr. Ankit Sankhe +2 more
Table of Contents
Health is wealth and all of us deserve the right to good health. Health is a positive concept that not only means freedom from diseases but also includes the feeling of well-being. Keeping this in mind, yoga has been introduced at the school level to teach healthy habits and a sustainable lifestyle from a young age.1
Yoga has its primary establishments in India. It is a form of science accepted worldwide, including the Western countries. Yoga aims at developing strength, endurance, and stamina at a physical level and empowers concentration and mindfulness at the mental level.1
Yoga teaches several asanas or postures. Here, we bring one such asana called Bakasana. Let’s read more about the Bakasana benefits, techniques, and much more.
Bakasana comes from a Sanskrit word in which ‘Baka’ means ‘crane’ whereas ‘asana’ means pose or posture. The final position of this asana replicates a crane; hence, it is called the crane pose. Bakasana or the crane pose yoga, is an arm balancing pose as it exerts more pressure on the arms and wrist. Bakasana benefits may release negative emotions like stress, anxiety, and depression out of the body. It may create a sense of awareness in the body to maintain stability and focus.1–3
Bakasana variations may include Parsva Bakasana pose. In this asana, ‘Parsva’ means side and Bakasana means crane pose. Hence, also called the side crane pose. Parsva Bakasana yoga is classified as an intermediate level of yoga and it involves twisting and balancing on the arm. It is similar to the Bakasana pose as both arms are in front but unlike the crane pose, both legs are extended on one side.3
Bakasana is classified as an intermediate arm balance yoga pose. You may practice Padmasana (cross-legged sitting pose) as one of the Bakasana preparatory poses.2,3 Bakasana steps are listed below:
Are you an active sportsperson? Maintain your spine flexibility and core strength by practising yoga asanas. Yoga asana like Bakasana (crane position) aids in improving core muscle strength along with upper body strength. When practised with Ushtrasana, Bakasana might help in building spine flexibility, body strength, balance, and awareness.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Here is an exciting trivia about Bakasana:
Moving too fast while practising yoga asanas like Bakasana might lead to injury. As Bakasana focuses more on muscular strength and endurance, practise the yoga asana in a more gentle and controlled manner.
Dr. Rajeev Singh, BAMS
Some of the potential benefits of the Bakasana are described below:
Stretching the body to become mobile and flexible might offer several physical benefits, such as improving body posture, reducing bodily pain and soreness, etc. Such flexibility exercises may allow deeper movements in the joints and muscles. Bakasana yoga might help you attain flexibility in your body. Combining crane pose with other flexibility exercises might reduce muscle stiffness. It might also increase the flexibility of the ankles, hips and knees.2
Depression may affect how you feel, think, and handle daily activities. Research has found that various environmental and psychological factors may lead to depression. The regular practice of Bakasana yoga might help overcome depression. In the Bakasana pose, you carry yourself above the ground, which might increase your blood pressure and boost your physical balance. Bakasana might be a suggestive solution for depression.2
Balance and coordination are the two main factors that help control body movement. Bakasana might help increase a sense of balance in the body, which might positively stimulate the functions of the nervous system. Bakasana yoga may also enhance concentration allowing you to focus more.1,2
Yoga practice may help develop the mind and body; however, it is not an alternative to modern medicine. Therefore, you should not rely on yoga alone to treat any condition. Instead, consult a qualified doctor who will be able to assess your situation correctly and advise accordingly. Furthermore, it is essential to practice yoga under the supervision of a professional trainer to avoid injuries.
Bakasana requires maintaining stability and hand-to-body coordination. Unfortunately, one wrong movement may lead to injury. While performing the Bakasana pose, watch out for the following risks:
With the guidance of a trained yoga master, you can assess and analyze the risk factors and continue to practice Bakasana with precautions.
Bakasana yoga is an intermediate-level arm-balancing yoga pose. Bakasana is also referred to as crane pose yoga. It might help attain flexibility of the legs, ankles, and hips. It might also increase the sense of balance in the body. As it is classified as an intermediate pose, it requires proper guidance from a trained Yoga teacher to be done without any complications.
Bakasana is an intermediate level arm-balancing yoga pose. It combines two Sanskrit words: ‘Baka’ means ‘crane’ and ‘asana’ means pose. While performing the Bakasana pose, the final position appears as a crane; hence, it is called the crane pose.1,3
You may perform Bakasana yoga for five to ten seconds and if you are comfortable, you may hold the pose for one minute.1,2
Some of the contraindications of the Bakasana pose include knee pain, wrist pain, high blood pressure, heart disease, blood clots in the brain, pregnancy and menstruation.1,2
The crane pose may target the arms, wrists, hips, shoulders, chest, and abdominal muscles.
Bakasana yoga is an intermediate pose and might be challenging to perform. Therefore, you should take precautions, such as avoiding excess pressure on the elbow while raising the feet and ensuring proper strength and stability while balancing the body.1,2
1. Uppal S, Sutar B. Yoga A Healthy Way of Living Secondary Stage. 1st ed. New Delhi: NCERT; 2015. 1–96 p. Available from: https://ncert.nic.in/dess/pdf/tiyhwlss1.pdf
2. Yogapoint- Guide to Yoga Practices. [Internet]. Yoga Point India; [cited 2022 Sep 6]. Available from: https://www.yogapoint.com/pdf/Yogapoint%20Book%20of%20Practices.pdf
3. Kaminoff L, Matthews A, Ellis S. Yoga Anatomy. United States of America: United Graphics; 2007. Available from: https://samadhiyogaashram.com/pdf/LeslieKaminoffYogaAnatomyzliborg-200817-225010.pdf
4. What is Bakasana? – Definition from Yogapedia [Internet]. [cited 2022 Oct 3]. Available from: https://www.yogapedia.com/definition/5192/bakasana
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