7 years ago
Yoga and You
How to do Full Bakasana - Crane Pose
7 years ago | Yoga and You
DESCRIPTION
Bakasana is usually the first arm balance which a yoga beginner attempts. The crane is an Asian symbol for happiness and youthfulness. It also stands for longevity in Chinese symbolism. This asana is the culmination of all these three symbols, and practising it will ensure all these three characteristics. It takes a leap of faith to get into this asana, but once you do, you are sure to feel light and joyful. This fun pose is sure to renew your attitude towards life.
This asana is also called the Kakasana. There is only a slight difference between the two. While the Bakasana resembles the stance of a crane, the Kakasana looks more like a perched crow. It is the same asana, with your arms slightly bent so that the knees come close to the triceps.
How to:
1. Start by coming onto all fours on the yoga mat.
2. Slowly, lift your hips up, coming into the Downward Facing Dog pose.
3. You can come on your toes for a few moments or walk in place to loosen up the back muscles.
4. Raise your upper body up and slightly rise forward, coming into a plank position.
5. Push your palms firmly onto the ground.
6. Do not collapse or round your spine and lift your chest up.
7. Move forward while slightly bending your elbows.
8. The final preparatory sequence is to squat down and stretching your thigh outwards by pushing with your elbows.
9. Now, again, squat down, bringing your center of gravity to your back.
10. Place your knees on the back of your biceps.
11. Gently and carefully, shift your weight forward and lift your feet off the ground.
12. Push your palms down and straighten your arms and slightly round your back as shown in the video.
13. Hold this posture for a few deep breaths. Now, slowly, lower your legs back to the ground.
14. Unfold from the bent posture and stand straight, coming back to the beginning posture.
15. Finally, relax.
Why to:
1. It makes the wrists and the arms stronger
2. The spine is toned and strengthened.
3. The upper back gets a good stretch.
4. This asana improves your sense of balance and focus.
5. Your mind and body are prepared for challenges.
6. The abdominal region is toned and strengthened. Therefore, this asana aids digestion.
7. Your inner thighs become strong.
8. Your groin area is opened up.
9. With regular practice, you feel strong and confident.
Caution:
It is best to avoid this asana if you have the following conditions:
a. Carpal tunnel syndrome
b. Pregnancy
c. A current or chronic wrist pain
Best time:
You must make sure to keep your stomach and bowels empty before you practice this asana. Have your meals at least four to six hours before you do the asana so that your food gets digested, and there is enough energy for you to expend during the practice.
Watch more: http://21frames.in/yogaandyou Follow us on Facebook: http://facebook.com/VentunoYoga Subscribe us on YouTube: http://youtube.com/user/VentunoYoga Follow us on Instagram: http://instagram.com/ventunoyoga Follow us on Twitter: http://twitter.com/VentunoYoga A Ventuno Production http://www.ventunotech.com
This asana is also called the Kakasana. There is only a slight difference between the two. While the Bakasana resembles the stance of a crane, the Kakasana looks more like a perched crow. It is the same asana, with your arms slightly bent so that the knees come close to the triceps.
How to:
1. Start by coming onto all fours on the yoga mat.
2. Slowly, lift your hips up, coming into the Downward Facing Dog pose.
3. You can come on your toes for a few moments or walk in place to loosen up the back muscles.
4. Raise your upper body up and slightly rise forward, coming into a plank position.
5. Push your palms firmly onto the ground.
6. Do not collapse or round your spine and lift your chest up.
7. Move forward while slightly bending your elbows.
8. The final preparatory sequence is to squat down and stretching your thigh outwards by pushing with your elbows.
9. Now, again, squat down, bringing your center of gravity to your back.
10. Place your knees on the back of your biceps.
11. Gently and carefully, shift your weight forward and lift your feet off the ground.
12. Push your palms down and straighten your arms and slightly round your back as shown in the video.
13. Hold this posture for a few deep breaths. Now, slowly, lower your legs back to the ground.
14. Unfold from the bent posture and stand straight, coming back to the beginning posture.
15. Finally, relax.
Why to:
1. It makes the wrists and the arms stronger
2. The spine is toned and strengthened.
3. The upper back gets a good stretch.
4. This asana improves your sense of balance and focus.
5. Your mind and body are prepared for challenges.
6. The abdominal region is toned and strengthened. Therefore, this asana aids digestion.
7. Your inner thighs become strong.
8. Your groin area is opened up.
9. With regular practice, you feel strong and confident.
Caution:
It is best to avoid this asana if you have the following conditions:
a. Carpal tunnel syndrome
b. Pregnancy
c. A current or chronic wrist pain
Best time:
You must make sure to keep your stomach and bowels empty before you practice this asana. Have your meals at least four to six hours before you do the asana so that your food gets digested, and there is enough energy for you to expend during the practice.
Watch more: http://21frames.in/yogaandyou Follow us on Facebook: http://facebook.com/VentunoYoga Subscribe us on YouTube: http://youtube.com/user/VentunoYoga Follow us on Instagram: http://instagram.com/ventunoyoga Follow us on Twitter: http://twitter.com/VentunoYoga A Ventuno Production http://www.ventunotech.com