Crane Pose: Help To Cultivate Better Sense Of Coordination, Concentration And Balance

By Patricia | November 12, 2008

What Is Crane Pose – (Bakasana)

Crane Pose is a wonderful Yogasana that helps stretch your back in its entirety. In addition to this obvious benefit, the joints, arms and shoulders get strengthened and you cultivate a better sense of coordination, concentration and balance. While it calls for a little strength of arms and legs and a little balance, to begin with, all this can be developed. Even if you find it difficult in the beginning, keep at it and, in time, you will be able to master it and derive all the immense benefits of the pose.

1.  To start, from Tadasana (Mountain Pose) squat on your mat, your legs about one foot apart. Lean forward between your thighs, stretch your hands in front, then bending your elbows, keep both palms firmly on your mat. Let the backs of your upper arms rest against your shins.

2.  Press your thighs against the sides of your body, and push your shins into your underarms, then slide your upper arms as low as you can onto your shins.

3.  Rise up on your toes or balls of your feet and lean even more in front, keeping the weight of your body on the back of your upper arms. In Crane Pose you attempt, consciously, to compress the front of your body and arch your back fully.

4.  Exhale and lean forward, a little more, on your hands. You must reach a position where your feet have left the mat and your body and legs are completely balanced on the strength and support of your upper arms.

5.  Those advanced students who are ready to proceed further may squeeze their legs against their arms, press their palms more firmly into the mat and (inhaling deeply) straighten their hands fully. Your knees must be glued to your hands, high up near your armpits. Your head should always be in the neutral position, eyes gazing down at the floor.

6.  Retain the pose for 20 seconds to a minute breathing deeply. Now, if you wish, and can, you may raise your head and stare at a fixed point in front of you.

7.  To come out of the pose, exhale and slowly take your feet down to your mat and return to a squat. Relax for a while before doing the next asana.

Benefits Of Crane Pose (Bakasana)

  • Crane Pose helps to strengthen the hands, wrists and abdominal muscles, while giving a good stretch to your upper back
  • It helps to open up your groins.
  • Best of all Crane Pose increases your sense of balance, concentration and coordination

Contraindications:

  • Crane Pose is best avoided during pregnancy and those suffering from carpal tunnel syndrome.