Bakasana for Beginners – How to Do the Crane Pose

Bakasana or crane pose is one of the basic yoga asanas. It incorporates elements of balance, strength and flexibility, making it suitable for practitioners of all skill levels.

To perform bakasana, you need to stand in a squat position with legs wide apart, lower your hands forward and lower yourself on your palms, which have become a support for the body. Then you need to raise the pelvis and begin to transfer the weight of the body to the hands until the feet come off the ground. Next, you need to bend your elbows and lean your knees against your elbows, located in the armpit area, so that the crane pose is formed. To maintain balance, it is important to focus on breathing and not forget about the tension of the muscles of the body.

Bakasana develops the strength of the muscles of the arms, back and core, improves the balance and flexibility of the body. In addition, this asana helps to relieve stress and tension, improves coordination of movements and develops attention.

Benefits: improved coordination, strengthening the muscles of the core, increased concentration, stress relief.

Contraindications: Bakasana is not recommended for people with wrist, elbow and shoulder injuries. This pose should also be avoided in case of back problems and disc herniation.

Do all exercises in your comfort zone. If you have acute pain, then there is no need to do this
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Best regards, Marianna Mansurova