Bakasana

Bakasana


crane pose
This asana is considered an arm balance. According to B.K.S. Iyengar there are two techniques for entering into this balance. The simple method of achieving it is by pushing up from a crouching position. The advanced method is to drop down from a head stand
Procedure:
1. You should assume a squatting position on a folded blanket or a yoga mat, maintaining equal distance between your knees, while keeping your feet flat on the ground. You should now place the palms of your hands between your knees flat on the floor and should maintain your knees and elbows steady at the same level.
2. You should slowly bend your chest forward, while lifting both your legs carefully in such a manner that your entire body is balanced solely on your palms. When you have reached the correct position, your graze should be straight for balancing the body properly.
3.You can hold this position as long as you are comfortable, preferably between 20 seconds and one minute and then return back slowly to your original position. The feet should go up and come down smoothly without any jerk.
Benefits:
Bakasana strengthens the arms and the wrists. This asana stretches the upper back fully, increasing the elasticity and flexibility of the spine. It also tones up and strengthens all the muscles and organ in your abdominal region, while opening up your groin region. The sense of balance, coordination and balance will improve only if you practise this asana regularly.
Precautions:
You should keep your neck straight in Bakasana for avoiding strains and sprains in the neck or back. People suffering from neck problems such as spondylosis should practise this asana only under the guidance of a qualified yoga master. People suffering from carpal tunnel syndrome in their wrists and pregnant women should not practise this asana.
Beginners should keep their heels and hips very close together when they tuck the body in tight. They can place the upper arms against their shins when lifting their feet off the ground for better support. The groin should be pushed into their pelvic region for better balancing. Further, it is advisable not to remain in this position for long, since the entire body weight is on the wrists and any strain can result in sprains or injuries. It is also possible that beginners will fall forward flat on their face in the initial stages. Hence, they should keep a large thickly folded blanket on the ground that can absorb the impact of the fall. They can also use props or a partner in the beginning stages until they are comfortable on their own. If they feel pain in their wrists, they can curl their fingers inwards, which will reduce the pain.
Position:
hand stand


Natarajasana
Uttanasana
Parvatasana
Ardhakati Chakrasana
Shirsha Padasana
Kukkutasana
Purna Bhujangasana
Dwi pada Shirshasana
Padmasana
Ekapada Rajakapothasana
Surya Namaskara
Trivikramasana
Bakasana
Ananda Balasana
Bhujangasana
Samakonasana
Simhasana
Chakrabhandasana
Marichasana
Vatayanasana

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