Bakasana Preparatory Poses

Welcome! Bakasana is a wonderful yoga posture that can help you cultivate mental and physical strength and stability. Bakasana, or Crane Pose, is an arm balance posture that helps to build strength and balance in the upper body, specifically your arms and shoulders. It may appear to be an intimidating pose, but it can be easily practiced given the right instruction and patience.

Begin in the squat position and place your palms into the ground just in front of and slightly wider than your feet. Take a few breaths here and feel connected to your breath, which will help you to stay calm and focused. Bring your elbows close to your rib cage, engage your core and draw your hips up and back. Tuck your chin in lightly and gaze a few inches in front of you.

How to Fully Engage into Bakasana

Shift your weight forward and place the tops of your feet on the back of your upper arms, with your toes pointing toward your shoulders. Press firmly into your palms and lift your hips to help draw your feet up and off the ground. If you are stead, press your thighs together and remain lifted in the pose. Bring your gaze a few inches ahead of your fingers.

Instructor demonstrating the crane pose

Hold for as long as it feels comfortable for you. Taking 5-10 deep breaths is a great place to start. When you are ready to release, slowly and with control draw your feet down and come to rest in the squat position. You want to make sure you can maintain a long spine and comfortable breath throughout the pose. If you cannot, then it is best to practice a variation of the posture or to come out of it and return to a more comfortable posture.

The Benefits of Bakasana

Bakasana is a wonderful posture that helps to cultivate physical and mental strength and stability. Practicing Bakasana on a regular basis helps to strengthen your arms and core and to improve balance and concentration. It also helps to stretch and open the shoulders, chest, and abdomen.

This posture helps to provide a sense of calm and peace of mind. It helps to slow down your breath and your mental chatter, allowing you to come into the present moment and to be fully present in the here and now. Regular practice of Bakasana can help to improve balance, focus, and concentration and to reduce stress and anxiety.

Bakasana can seem intimidating at first, but with the right instruction and practice it can become a safe and enjoyable posture to practice. When practicing Bakasana, always make sure to listen to your body and to come out of the pose when it no longer feels comfortable. By taking the time to slowly and gradually progress into the posture and by staying in tune with your breath and your body, you can reap all the wonderful benefits of the beautiful Crane Pose.