Bakasana: Method, Benefits & Precautions
Bakasana is one of the balancing yoga asanas. It is also known as Kakasan and in the English language as Crane Pose. While doing this, all the weight of the body is lifted and balanced with the help of hands. Bakasana is derived from the Sanskrit words “Bak” meaning stork bird, “Kak” meaning crow, and Asana meaning posture. This asana is also called Kakasana. The word Kakasan is made up of two words of the Sanskrit language. The first word is kak/kag which means ‘crow bird’. Whereas the other word asana means to sit. That is, its literal meaning is to sit like a crow. Join the 200 Hour Yoga Teacher Training in Rishikesh for your career.
What is Bakasana / Kakasan?
In Asia, the heron has been considered a symbol of prosperity and youth since ancient times. In China, the heron is considered a symbol of longevity. Bakasana/Kakasan encompasses all these three symbols, and with the practice of this asana, all these three main qualities start becoming a part of your personality. It takes some time to do this asana with complete confidence. But once you get used to it, you will find it easy and fun. This posture can change your attitude towards living life.
Difference between Bakasana and Kakasan:
The reason behind calling Bakasana Kakasan is also that both the birds have a sitting posture. Apart from this, there is a very slight difference between both the asanas. In Vakasana the body of the yogi is in the shape of a heron whereas in Kakasana the body is in the shape of a crow. In Kakasana, the position of the hands is slightly bent towards the feet, so that the knees come near your triceps. Whereas in Vakasana, the hands have to be kept a little straight.
Benefits of doing Bakasana:
Bakasana is a Hatha Yoga posture with a basic level of difficulty. Do this asana for a maximum of 30 to 60 seconds at a time, by doing this, the back gets to stretch and the arms, lower abdomen, and wrists are strengthened.
Strong core muscles prepare a strong base for doing this asana. Strong core muscles give you the strength to lift your knees off the ground and bring them near your upper arms. With its continuous practice, the body becomes so light that the strength to bear the weight of the whole body comes in the wrists.
Apart from this, there are many benefits of practicing Bakasana. like,
- It makes your wrists and hands strong.
- The spine becomes toned and strong.
- The upper back gets a good stretch.
- This posture improves the balance and focus of your body.
- The lower abdominal muscles are strengthened and digestion improves.
- The inner thigh muscles start getting stronger.
- With daily practice, you feel strong and confident.
Correct way to do Bakasana/ Kakasan:
In the beginning, you need to keep your hips away from the heels while raising them. But while doing the asana, the ankles and hips have to be kept close. When you are getting ready to lift the feet off the floor, at that time the upper part of the hands should be pressed on the shin. While the groin has to be pressed into the pelvis so that you can easily lift yourself.
Method of doing Bakasana / Kakasan:
- Begin Bakasana with Mountain Pose.
- Bring both your feet closer and place your hands on the ground.
- Keep in mind that both your hands should be on the ground at the width of the shoulders.
- Now raise your hips upwards.
- The tension will be in the core muscles as the knees are coming closer to the upper triceps.
- For Kakasana, bend the elbows slightly so that the knees can rest on the upper arms.
- Look forward and slowly lift your feet off the floor.
- Slowly bring the weight of the body on the hands and remain in this posture for a few seconds.
- If you want to do Bakasana, then the hands have to be made stronger.
- Slowly bring the legs down and sit in Uttanasana.
Caution while doing Bakasana:
- Do not do this if you have any wrist or shoulder injuries.
- If you are pregnant, do not practise it.
- Keep a blanket in front of you so that you don’t get a serious head injury if you fall.