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Crane Pose, Bakasana

By Yoga Lily 6 years ago
Home  /  Balance  /  Crane Pose, Bakasana

Crane Pose, Bakasana: Yoga Arm Balances

Bakasana – This arm balance posture, the whole weight of the body rests on the hands. This strengthens the wrists, arms, shoulders and abdominal muscles. It requires concentration and, in helping us conquer the fear of falling forward, builds confidence in other areas of our life.

crane-pose-bakasana-step-1

1. Stand in mountain pose. Squat down and place the hands flat on the floor, shoulder width apart, and about 25 cm in front of the feet with the middle fingers pointing forward. With feet close together come onto tiptoes, widen the knees and bend the elbows. Lift the heels higher and bring your weight forward to place the knees on the upper arms as close to the armpits as possible. Continue to press the knees against the upper arms.

crane-pose-bakasana-step-2

2. Slowly lean forward, transferring the body weight from the feet to the hands. Trust in the support of your arms as you let your face move forward. Once the weight is on the hands, lift the feet up and straighten the arms as much has possible. Keep the feet together. To develop the wrist muscles and protect their wrists, ‘claw’ the ground with the fingertips. This is Crane Pose. Stay here for 5 to 10 breaths. Keep your concentration as you come out of the posture. Slowly bend the elbows, bring the feet back to the floor, and stand up.

FOR ADVANCE PRACTITIONERS
3. From Crane Pose, advanced yoga practitioners can bend the elbows more and straighten one leg back in the air to ‘One Legged Crow Pose’. Stay in this position for a few seconds, bend the raised leg back into Crane Pose position and then repeat on the other side.

crane-pose-bakasana-step-3-one-legged-crow

Tips

Gaze: Tip of nose

Counter Poses: Hero Pose, Camel Pose, Wrist Releases

Lighten:

  • Practice transferring weight back and forth from toes to palms.
  • Do not straighten the arms, but learn first to balance with bent elbows.

Effect: Strengthening

 

Crane Pose, Bakasana Counter Poses

Camel Pose

Camel Pose

 

hero-pose

Hero Pose

Category:
  Balance
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About

 Yoga Lily

  (105 articles)

Lili has been studying and practising yoga in China & UK for 20 years, and teaching since 2007 (7 years in the UK). She draws inspiration from her training within established, classical yoga systems that focus on alignment, hatha vinyasa in its gentler form, yin, yin/yang, and restorative yoga styles, pranayama and meditation; blending the roots of Chinese healing traditions into a more holistic practice. For her, practice covers not just the physical aspects of yoga but also aligning and unblocking the bodies meridian energy pathways to release Qi energy (prana) which flows through the bodies energy highway, bringing the mind, body and spirit back into balance. “I am continually humbled by my students and teachers, my aim is always to teach from the heart and from the idea that yoga is the art of living, listening and learning, to embody this deeply spiritual tradition” – Lili Chen.