Monday, July 19, 2010


The Crane Pose

In today’s post we would have a look at one interesting pose called as Bakasana or The Crane Pose. This pose is known because of the position that one take when actually doing the pose resembles the way a crane stands in water. The word “Bakka” means Crane in Sanskrit and thus the name of the pose “Bakasana”.

How to do Bakasana?

1] Start the pose in Tadasana pose,stand straight and erect. Keep both the feet together as one always keeps in this pose.
2] Slowly come in to squatting position. Keep both your palms in front of the respective legs. For that one might need to bring the upper torso forward a little.  One may need to separate the knees wider than the hips.
3]  Now place the hands on the floor and bend the elbows so as to make sure the whole forearms is on the floor to start with the lift.
4] Slowly lift the feet and lean more forward taking more weight on the torso.
5] Now exhale out and lean forward so that your feet would leave the floor in way that the legs and torso are balanced on the upper arms.
6] If in advance stage one might want to make the elbows a little straight. The eyes should be looking down, but again in advance stages one can make them look straight in front.
7] Stay in that pose for at least couple of breath and then slowly come down to relax.


1] Pregnant and those women who are in menstrual cycle should avoid doing this pose.
2] Also those who suffer with injuries to wrist or the arms like carpel tunnel syndrome should avoid doing this pose.
3] It is very important in this asana to keep your mind and the eyes focused.


1] A good pose to strengthen   the arms and the wrists.
2] Give strength and tones the abdominal muscles.

A pose that is really good for Ajna Chakra or the Third eye.

Posted by Sudeep

Poses that might be done before or after this asana

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