Baka - crane, Asana - pose

This arm balance resembles a crane (a large, long-legged and long-necked bird) wading in a pool of water. In India and across Asia, crane’s have long been seen as symbols of youth and good fortune. According to Japanese origami (paper folding) tradition, anyone who folds 1,000 cranes will be granted a wish (give it a try here) – so what happens if we do 1,000 crane poses instead?!!

Also called crow pose by some, Bakasana opens the groins, helps to strengthen the arms and abdominal organs, and brings about a sense mental focus and calm!

·      Strengthens: wrists, arms, and core

·      Stretches: spine, upper back and inner thighs

·      Improves: digestion

·      Relieves: lower back pain and indigestion

There’s often a fear of falling flat on our face (especially when we are first learning this pose) so this pose teaches us to not only accept and face our fears but to find the courage and freedom to learn to fly! If you didn’t see the Facebook post that we shared recently about this click here.

In Light on Life, BKS Iyengar says, “we must deal with outer or most manifest first, i.e. legs, arms, spine, eyes, tongue, touch, in order to develop the sensitivity to move inward...” And in this pose we are trying to find a balance between holding on and letting go, by integrating the whole body and finding our center of gravity to create steadiness and internal peace!

There are two main ways to get into this pose, according to Light on Yoga. For beginners we learn to come from a squatting position like malasana, while advanced practitioners come into Bakasana from salamba sirsasana (headstand).

Tip: use your core to lift up into the pose and look forward, rather than rely on your arms and look down. This will take the stress out of pose and help make it feel lighter and more playful!

Important note: this pose is not suitable during pregnancy or menstruation. Always practice under the guidance of an experienced and certified yoga teacher and speak to your doctor or physiotherapist before starting any new exercise programs.

Download our infographic below for some simple instructions and don’t forget to send us your Bakasana questions, tips and photos. Email info@yogatogo.com.au or message and tag us on Facebook, Instagram or Twitter.