December 29, 2022

Bakasana (Crane Pose)

by Mariannesa Leonardo in yoga poses0 Comments


  • Strengthens the arms, wrists, and core muscles
  • Improves balance and stability
  • Enhances concentration and focus
  • Promotes feelings of confidence and empowerment
  • Improves digestion and stimulates the abdominal organs

Bakasana, also known as the Crane Pose, is a challenging and rewarding pose in yoga that requires strength, balance, and focus. If you’re new to this pose, it can seem intimidating at first, but with practice and patience, you’ll find that it becomes easier and more enjoyable over time.

To begin, start in a tabletop position with your wrists under your shoulders and your knees under your hips. Take a few deep breaths to ground yourself and focus your attention on your breath and your body.

Next, slowly lift your hips up and back as you bring your feet closer to your buttocks. Engage your core and bring your weight forward onto your hands. Shift your balance onto the balls of your feet and bend your elbows, bringing them closer to your body.

Now, the fun part – lift your feet off the ground! This is where you’ll need to trust yourself and your balance. It may take a few tries to get it right, but don’t get discouraged. You can always use a block or a bolster to help support you if you’re feeling unsteady.

As you lift your feet off the ground, you’ll notice that your body begins to form a triangle shape. Engage your core and lift your chest towards the sky as you straighten your arms. Keep your gaze forward or slightly upwards and take a few deep breaths in this position.

To come out of the pose, slowly lower your feet back down to the ground and release your arms. Take a few deep breaths and thank yourself for the challenge you’ve just faced.

But why take on this challenge, you may ask? Bakasana is a pose that requires a strong level of focus and concentration, which can be very beneficial for the mind. It also requires a sense of trust in yourself and your ability to balance, which can foster feelings of confidence and empowerment. Additionally, this pose can be physically demanding, making it a great way to strengthen the arms, wrists, and core muscles.

So next time you’re on your mat, give Bakasana a try and see what this challenging yet rewarding pose has to offer. Remember to always listen to your body and modify the pose as needed to ensure your safety and comfort. With practice and patience, you’ll find that you’re able to lift off the ground with ease and grace.


Mariannesa Leonardo

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