Bakasana – also known as Crane Pose and Crow Pose. Baka means crane. It is said that the body in Bakasana may resemble a crane standing in water or perhaps a crow in a puddle. Variations of Bakasana include both bent arm and straight arm technique. One of these variations is harder than the other (I’ll let you figure this out on your own).
Bakasana is an important arm balance in Vinyasa style yoga. Often Bakasana is utilized as a transitional pose, for example Bakasana can be used to transition from Bhujapidasana to Kurmasana and then from Supta Kurmasana back into vinyasa in the Primary Series of Asthanga yoga. Similarily, Bakasana may follow Utkatasana in transition to vinyasa prior to Virabhadrasana A. Bakasana also can be found in the intermediate series of Ashtanga yoga having an A and B variation. Other challenging transitions include jumping from Down Dog directly
into Bakasana and pressing from Bakasana into Handstand. Bakasana can be followed by Chaturanga.
Bakasana requires activation of Mulabandha and Uddiyana Bandha and so strengthens the core and benefits the abdominal organs. The claim has been made that the intestines may even grow stronger. Development of arm and wrist strength are also supported by the practice of Bakasana.
B.K.S. Iyengar teaches an advanced Bakasana technique which follows Salamba Sirsasana 2. The knees are lowered into the armpits from Headstand and the head is raised just slightly off the floor. Breathing normally the head returns to the floor and the legs raise back into Headstand.
This August we at Namasteyall are thinking about and working on Bakasana. Please join in and happy Crane month!
