Bakasana Steps, Benefits, Precautions and Contraindications

Bakasana is a balancing and advanced yoga pose wherein you balance your body with the help of your arms. It is consisted of two words ‘Baka’ means crane and ‘asana’ shows Yoga pose. Therefore, it is also known as Crane pose. Besides, increasing concentration, it has so many important health benefits. Being an advanced yoga pose, it needs time to become perfect in its performance. Therefore, initially, it should start with variations. However, precautions and contraindications of the crane pose should also be kept in mind while performing.

Bakasana Steps, Benefits, Precautions and Contraindications

Difference between Bakasana and Kakasana

Both Bakasana and Kakasana are advanced yoga poses and balancing in nature. However, there is a difference between Crane pose and Crow Pose. In case of Bakasana, the arms are straight and the shins are rested upon the upper arms while in Crow pose the arms are little bit bent and the shins are rested upon the elbows.  

Bakasana step by step

Bakasana is a balance and advanced yoga pose. But this can be done easily by practicing and following the given simple steps.

  • First of all sit in Kagasana.
  • Place your hands on the ground in front of your feet.
  • Press the arms downward and lift the legs above the ground while keeping your knees bent.
  • Ensure that your shins are properly rested upon your upper arms.
  • Maintain it as long as you can with normal breathing.
  • It is one cycle and do it 3 to 5 five times.

Bakasana benefits

  1. It is one of the important balancing yoga poses, which helps in maintain the good health of various body organs.
  2. It helps to develop balance of the body.
  3. Strengthens the shoulder thereby helpful in removing shoulder disorders.
  4. Good for heart and cardiac muscles.
  5. It is said that crane pose is the best asana for increasing concentration.
  6. It helps in lung expansions thus good for those who are having respiratory problems and congestions.
  7. Its regular practice strengthens your hands and makes the arms stronger.
  8. It is also good for kids as it develop many faculties of the children.
  9. Strengthens the wrist and forearms by stretching the upper back.
  10. Its practice boosts your confidence.

Bakasana contraindications

  • This asana should not be practiced in case of high blood pressure.
  • People suffering from heart diseases should avoid it.
  • Skip it while having shoulder pain, wrist or shoulder injury or carpal tunnel syndrome.
  • During pregnancy, it shouldn’t be performed.

Precaution of Bakasana

  • It should not be practiced in hurry.
  • Excess thrust shouldn’t be exerted on the wrists.
  • Don’t bend yourself forward to lose balance.
  • Don’t spread your elbows on the both sides when you are in the pose.

Modifications and variations

  • If you are experiencing difficulty in performing the pose in the initial stage, it is better to do it with some variations and modifications.
  • One can start this asana by placing a block under the feet.
  • Parsva Bakasana wherein the one thigh rested on the opposite arm while the other thigh is kept above of it.
  • Eka Pada Bakasana wherein one shin is rested upon the upper arm while the other leg is kept straight back.

Follow up asana

  • Chaturanga Dandasana
  • Salamba Sirsasana

Adho Mukha Svanasana

Different names of Bakasana

  • Crane pose
  • Frog pose

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