BAKAASANA :
The names for the asana come from the Sanskrit words baka “crane”and asana meaning “posture”.
The simple method of achieving the position
- Begin by standing at the top of your mat in Tadasana the palm tree pose with your arms at your sides.
- Open your feet sort in the line of shoulder level. Bring your both hand up and bend to forward.
- Bring your palms to the mat, keeping them about shoulder-distance apart.
- Press your shins against the back of your upper arms. Draw your knees in as close to your underarms as possible.
- Lift onto the balls of your feet as you lean forward. Round your back and draw your abdominal muscles in firmly. Keep your tailbone tucked in toward your heels.
- As you continue to lean forward, lift your feet off the floor and draw your heels toward your buttocks. If it’s difficult to lift both feet at the same time, try lifting one foot and then the other. Balance your torso and legs on the back of your upper arms.
- Keep pressing evenly across your palms and fingers, then begin to straighten your elbows. Keep your knees and shins hugging in tightly toward your armpits. Your forearms should be drawn firmly toward the midline of your body.
- Keep your feet apart in the line of your shoulder. Draw your belly in. Breathe steadily.
- Hold the pose for up to one minute. To release, exhale as you slowly lower your feet to the floor, coming back through tadasana.
Benefits of Crane Pose
- Tones the abdominal wall.
- Strengthens abdominal organs to aide in lower back pain and indigestion.
- Strengthens arms and hand.
- Stretches and strengthens the back.
- Stretches and strengthens inner thighs.
- Strengthens the wrists.
- Builds endurance and focus – mental focus and calm!
- Help to remove anxiety and insomnia
- It helps to improve memory
