The Crane Pose is undeniably one of the most difficult yoga poses if you have been doing it incorrectly. However, if done carefully and systematically, the very asana seems so easy and effortless. The Crane Pose or the Bakasana is an arm balancing pose that tends to make your shoulders, arms, wrists and hands stronger than they were ever before. Lest you do it incorrectly and invite injuries, we are providing you a brief synopsis of the Crane Pose, which includes its various steps, benefits and precautionary measures.
Steps Involved
1. Bring your elbows to your knees and then put your hands flat on the ground. Now, shift your bodyweight to your fingers and palm, and bring your feet to the tops of your toes. Concentrate on an imaginary point in front of you and try to lift your body up while bringing your toes off the floor.
2. Make sure to separate your knees wider that your hips. Keep stretching your back so that your chest is free.
3. Lean forward while exhaling and put your bodyweight on your upper arms. Those who are doing Bakasana for quite some time now and wish to move further may try to squeeze their legs against the arms and straighten the elbows.
4. If you can stay in the pose from 20 seconds to one minute, you are doing it in a perfect way.
Benefits
1. The Bakasana or the Crane Pose strengthens yours arms and wrists.
2. It provides necessary strength to your upper back and abdominal muscles.
3. If you wish to open your groins and tone the abdominal organs, you should do this yoga pose on a regular basis.
Precautionary Measures
1. Those suffering with carpal tunnel syndrome should avoid this yoga pose.
2. Pregnant women should also avoid doing Bakasana.
3. If you are not comfortable with this yoga pose, you may ask for your partner’s help. Your partner may support your shoulders with his hands so that you don’t invite any injuries in the process.
