Bakasana


Also known as Crane pose - strengthens the arms and abdominal organs

Bakasana aka ‘crow pose’ is a classic arm balancing yoga position which requires core strength as much as balance.


How to get into the position

Starting from a squatting position, place your palms flat on the floor shoulder-width apart. Then inhale and place your right knee under your right armpit and left knee under your left armpit (keeping your elbows faced out) and take your bodyweight into your palms (coming up on your tiptoes).


Then look forward and as you exhale, lift your feet off the ground and cross them behind you. Your hips should be above your shoulders and not behind. Keep looking forward as your head will act as a counterbalance to your feet crossed behind you (therefore, if you fail to look forward you will face plant the floor!)


Hold this position for five full breaths. On every inhalation, press your palms and lift your torso. On every exhalation, press your knees and lift your waist.


Benefits

Bakasana:

  • Tones the abdominal organs

  • Strengthens arms and wrists

  • Stretches the upper back and groins

  • Strengthens the abdominal muscles


Contraindications

Avoid this posture if you have Carpal Tunnel Syndrome or if you are pregnant.

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