Bakasana - All You Need to Know

Introduction:

Health is wealth, and everyone has the right to be healthy. Health is a desirable term that includes the absence of disease and a sense of well-being. Yoga has been introduced at the school level to instill good habits and a sustainable lifestyle in children at a young age. It is a branch of science that is widely accepted throughout the world, even in Western countries. Yoga improves physical stamina, strength, and endurance while enhancing mental focus and mindfulness. Yoga teaches a variety of asanas (postures). This article discusses one such asana called Bakasana.

What Is Bakasana?

Bakasana is derived from a Sanskrit word where baka stands for crane and asana is pose or posture. The crane posture is the asana's last position because it resembles a crane. Bakasana, or crane position yoga, is an arm balancing pose that puts more strain on the arms and wrist. The benefits of Bakasana may allow the body to let go of negative feelings like anxiety, stress, and despair. It could instill a sense of awareness in the body to keep it steady and focused.

Parsva Bakasana pose is one of the many variations of Bakasana. Parsva in this asana denotes side, while Bakasana is crane stance. Thus, it is also known as the side crane pose. Yoga Parsva Bakasana is an intermediate-level pose requiring twisting and arm balance. Both arms are in front, similar to the Bakasana stance; however, unlike the crane pose, both legs are extended to one side.

How to Perform Bakasana?

• Sit in the middle of the mat to begin in the Malasana or squatting stance. Keep the feet flat on the ground and at a hip distance.

• Place the elbows on the inner side of both knees.

• Inhale, maintain a straight spine, feel the stretch in the inner thighs, and move the elbows outward.

• Take a few breaths, then continue to be in this position by joining the palms together in the Namaste gesture.

• Now, with the elbows out, rest the palms on the floor right before the feet.

• Press the palms on the floor and attempt to raise the body into Uttansana, pushing the chest towards the knees or, for an easier choice, the thighs.

• A practitioner's lower back should lengthen upward as they press the arms down. The shoulders, chest, and hips feel stretched if practitioners perform it correctly.

• Bring the knees to the armpits and rest the shins on the elbows.

• Hold this position while standing on the toes, balancing the body, and sensing the entire body weight on the arms.

• To lift the feet off the ground, bend the feet forward, pull the abdomen in, put weight on the arms and wrists, and bend the trunk forward. Keep the elbows slightly bent if needed to gain balance.

• Lift the body using core muscles while slowly straightening the arms.

• Now that the body is in the crane stance, if practitioners have flexibility, fully extend their legs.

• Start concentrating on breathing after the neck is parallel to the ground.

• The shoulders, palms, hips, knees, and feet should align for best results.

• Stay for at least two breaths and as many as six. Consider taking deep, slow breaths to maintain the posture for longer.

• Return to Malasana after exhaling.

• To return to Bakasana, follow the same procedures.

What Are the Benefits of Bakasana?

Bakasana Yoga has numerous advantages for both physical and emotional health.

Physical Health Benefits of Bakasana:

• Helps to Strengthen the Wrists: The wrists are the primary focus of the Bakasana yoga practice. It lowers the chance of injury by strengthening the wrists and arms. Carpal tunnel syndrome, which affects many people who use their wrists for work, can also be treated with it. This stance improves the effectiveness of the wrists and arms.

• Enhances Coordination: The human body loses balance and coordination as it ages. The yoga position, Bakasana, improves balance, focus, and coordination while enhancing the quality of life. It gives harmony and tranquility, and it helps us feel content and at ease.

• Increases Spine Flexibility: Poor lifestyle choices and incorrect posture when sitting can be detrimental to the spine and result in back problems. Bakasana improves the elasticity and flexibility of the spine, making it more adaptive. Less strain is placed on the ligaments and joints, improving the body's general health.

• Opens the Groin: The crane stretches the inner thighs, which helps open the groin muscles. As a result, injuries to the knees and hip adduction are avoided. The Bakasana tones the stomach and helps with weight loss by targeting the thighs and abs. It can therefore be a component of yoga for weight loss.

• Full-Body Exercise: Like the Surya Namaskar steps, this yoga pose is excellent for a full-body workout. It strengthens the wrists, back, legs, core muscles, and arms.

Mental Health Benefits of Bakasana:

Yoga's crane position emphasizes lifting and balancing. It facilitates the mind-body connection and also promotes increased concentration and body awareness.

• It prepares the mind for meditation and promotes introspection and mindfulness.

• Combats depression.

• Stimulates the chakras, particularly the solar plexus, crown, and throat.

• Increases one's physical and mental confidence.

What Are the Risks of Bakasana?

Maintaining stability and hand-to-body synchronization is necessary for Bakasana. Unfortunately, an injury could result from one careless motion. Watch out for the following risks when executing the Bakasana pose:

• Anyone with high blood pressure must avoid Bakasana since it may worsen the condition.

• People with cardiac conditions should not do the crane position since it could worsen their condition.

• People with thrombosis in the brain, which could result in hemorrhage, should avoid doing this posture or seek medical advice immediately to prevent harm.

• People who already experience wrist or knee pain should avoid Bakasana because it places much pressure on those areas.

• The crane stance is not recommended for pregnant or menstruating women since it puts strain on the abdomen.

Conclusion:

A yoga pose for arm balance at the intermediate level is called Bakasana. Bakasana is often referred to as crane pose yoga. It might aid in increasing hip, ankle, and limb flexibility. It might help improve the body's sense of balance. Given that it is categorized as an intermediate posture, it must be performed with the right instruction from a qualified yoga teacher.