Yoga for Beginners - Arm Balance Series - Bakasana - Episode 1
Arm balances can be a little intimidating for a yoga newbie. Bakasana is usually the first arm balance which a yoga beginner attempts. The wrists and shoulders are the foundation of this pose, but it takes time to build strength in those areas.
The crane pose in yoga, also known as the Bakasana, is a compact arm balancing posture that helps in strengthening the arms as well as the abdominal organs. In Bakasana you consciously attempt to contract your front torso and round your back completely.
The crane is an Asian symbol for happiness and youthfulness. It also stands for longevity in Chinese symbolism. This asana is the culmination of all these three symbols, and practising it will ensure all these three characteristics. It takes a leap of faith to get into this asana, but once you do, you are sure to feel light and joyful. This fun pose is sure to renew your attitude towards life.
This asana is also called the Kakasana. There is only a slight difference between the two. While the Bakasana resembles the stance of a crane, the Kakasana looks more like a perched crow. It is the same asana, with your arms slightly bent so that the knees come close to the triceps.
How to:
1. Stand straight on the mat.
2. Slowly, fold at the hips, bending down.
3. Bend until your body is lying perfectly over your thighs.
4. Slightly, bend your knees too, pushing your body forward.
5. Place your palms on the ground and come onto your toes.
6. Finally, shift forward and lift one of your feet off the ground.
7. Once you're comfortable and balanced in this posture, carefully lift the other feet too.
8. Your knees must by lying on the backside of your upper arms.
9. Hold this posture for a few deep breaths.
10. Slowly, lower your legs back to the ground.
11. Unfold from the bent posture and stand straight, coming back to the beginning posture.
12. Relax.
Why to:
1. It makes the wrists and the arms stronger
2. The spine is toned and strengthened.
3. The upper back gets a good stretch.
4. This asana improves your sense of balance and focus.
5. Your mind and body are prepared for challenges.
6. The abdominal region is toned and strengthened. Therefore, this asana aids digestion.
7. Your inner thighs become strong.
8. Your groin area is opened up.
9. With regular practice, you feel strong and confident.
Caution:
It is best to avoid this asana if you have the following conditions:
a. Carpal tunnel syndrome
b. Pregnancy
c. A current or chronic wrist pain
Best time:
You must make sure to keep your stomach and bowels empty before you practice this asana. Have your meals at least four to six hours before you do the asana so that your food gets digested, and there is enough energy for you to expend during the practice.
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