Bakasana | Crane Pose

Baka in Sanskrit language means crane which is a bird. This is a compact arm balance posture which gives a lot of patience to the tense person. It tones up, strengthen the abdominal organs and arms. Arm balances require patience, concentration, cheerful behavior and not huge strength.

Process

1. Place the palms of both hands on ground and then place the knees above the elbow on the arms.
2. While taking deep breath place the body weight on palms and then try to lift the legs from ground to upside as possible.
3. Now stay in this posture from few seconds to one minute.
4. Exhale to lower the feet slowly to the ground and squat.

Benefits

• Strengthens arms and wrists.
• Strengthens upper back.
• Strengthens abdominal muscles.
• Abdominal organs get toned up.

Precautions

• Avoid it in carpal tunnel syndrome.
• Don’t do it in pregnancy
• Keep the eye in front of  you and not looking down.
• Extend the arms as much as possible once the balance is achieved in this posture.
• Keep on breathing and don’t hold it.
• Stop this asana in case the pain is felt.
• Do it under the supervision of experienced yogi.
• Heart and high Blood pressure patient, don’t try it even.
• Old aged person should be cautious while doing it.
• Children  from the age of ten years onward can do it under the supervision of experienced person.