What You Should Know Before You Do Bakasana Asana?
Do Bakasana asana on empty stomach and with clear bowel. Take your meals four to six hours prior to your practice and that give your body enough time for digestion of your food. Mainly, there should to be a gap of 10-12 hour in between your meals and your practice, that is why it is advised to practice this asana in early morning. However, because of busy schedules, some people don’t work out in the morning. These people can practice yoga in the evening.
- Yogasana Level – Intermediate/Basic
- Yogasana Style – Hatha Yoga
- Yogasana Repetitions – None
- Yogasana Strengthens –Arms, Abdomen, Wrist.
- Yogasana Stretches – Upper back
Effect of Crane pose/Bakasana on tri dosha
Bakasana will help in maintaining the effect on Prana and Udana Vayus. By this asana person will get a good strength to the mind, it improves your mind strength, it also balances and reduces the stress. It makes the body and mind happier.
This asanas balance the Samana Vayu and Pachaka Pitta, aids digestion of food.
How To Do Bakasana pose Yoga Posture/Asana?
- For attain this asana first come into the Mountain Pose. Close your feet together, and put your hands steady on the floor. Make sure that your hands are apart as shoulder width.
- Then lift your hips, and ensure that your core muscles are engaged as your knees come closer to your upper triceps. If you are wanting to do the Bakasana, make a covering with your upper arms as you bend your elbows.
- Now look in front of you, and gently and slowly lift your feet off the floor. Your body weight should be shifted to your arms. For few seconds hold this posture. For attaining the Bakasana posture then you need to straight your arms.
- Hold the Bakasna for up to a minute. By lowering the feet and one can assume the Uttanasana.
Benefits Of Crane pose Yoga Posture/Asana?
These are some amazing benefits of Bakasana
- It makes stronger wrists and arms.
- The spine is toned and strengthened.
- The upper back gets a good stretch.
- This asana increases the sense of balance and improves your focus.
- Prepare your body and mind for challenges.
- The abdominal region is toned and strengthened. Therefore, this asana aids digestion.
- Your inner thighs become strong.
- Your groin area is opened up.
- While practicing this asna regularly, you may feel strong and confident.
Contraindications And Precautions Of Crane pose Posture/Asana?
This asana should be contraindicated in the following conditions:
- Carpal tunnel syndrome
- Pregnancy
- A current or chronic wrist pain
Science Behind Bakasana Posture/Asana?
This asana requires a strong grip of your arms to lift up your whole body high. But firstly you will need to overcome your fear of falling flat on your face in this pose. Take a deep breath, remove your anxiety, and take that advantage of faith.
You need to make a a strong base. Your should have a strong core muscles to build this foundation. This will help you lift and maneuver your knees, and help you to bring them closer to your upper arms. It will also makes you light throughout, by taking off the burden of the weight all alone on the wrists.
Then, you have to strong your shoulders and arms to support the weight of your body. You should also have flexible hips.
Be prepared physically and mentally to do this asana is extremely essential.
Beginners Tips For Crane pose Posture/Asana?
As beginners, you will need to move your buttocks high and away from your heels. But you need to keep your heels and buttocks close together while doing this asana. When you are ready to push your feet off the floor, for this first press the upper part of your arms against the body, and pulling of your groin into the pelvis so that helps you to lift easily.
Advanced Pose Alterations
Related Yoga Poses/Asanas –
The advanced pose of this asana is the Kakasana, which requires straightening of your arms while you are in the asana. It is the full pose. But it is possible that you may hurt your wrists while in this asana. So to take off some pressure, by curling your fingers on the floor instead of spreading your fingers.
Reference:-
https://www.stylecraze.com/articles/bakasana-kakasana-crane-pose-crow-pose/#Beginner%E2%80%99sTip