(http://www.yogajournal.com/poses/468)

(http://youtu.be/s8AoEQzogXk)

Names

Sanskrit Name: Bakasana (bahk-AHS-anna)

• "Baka" means crane.
• Cranes are a symbol of loyalty and communication and are also thought to be the bridge between heaven and earth.
• Birds like the crane and the crow were known to be messengers of the gods.
  (yogabasics.com/Pose of the Month: Bakasana)

English Name: Crane Pose / Crow Pose

Critical Elements

How to get into this asana...

1. With your knees a little wider than your hips in Tadasana, lean your torso forward between your inner thighs.
   
2. While slightly bending your elbows, put the palms of your hands a foot in-front of your feet about shoulder's width apart. Spread out your fingers. The backs of your upper arms should be touching your shins.
   
3. Hug your inner thighs against your torso and put your knees/shins into your armpits.
4. Lift yourself onto the balls of your feet and lean forward so that your weight transfers from your torso to your arms.
5. Exhale and lean forward until your feet leave the ground. Remember your arms are still bent and your legs and torso should be balanced on the back of your triceps (outer upper arms). Make sure your head is in a neutral position (either looking down at the floor or ahead of you) to maintain your balance, otherwise you might fall over.
   
6. Advanced Full Posture: If you are comfortable in this position, squeeze your legs against your arms, and while your inhale extend your arms and straighten your elbows. Your arms should be slanted forward, not perpendicular to the floor. (yogajournal.com/Bakasana) (yogawiz.com/Crane Pose)
   

How to get out of this asana...

• Exhale and slowly lower your feet back onto the floor. Your should be in your squatted position. (yogajournal.com/Bakasana)

Actions involved in this asana...

• Make sure you keep yourself centered and tucked in tight with your tailbone close to your heels.
• When you lift off the floor push your upper arms against your shins providing a steady base.
• Engage your bundas and your abdomen to help you lift so that you don't put all your weight on your wrists and arms which can cause strain.

Muscles involved in this asana...

• Abdominals
• Forearms / Wrists
• Upper back (Serratus Anterior) (yogabasics.com/Pose of the Month: Bakasana)

Benefits

Physical

• Strengthens arms and wrists
• Strengthens the abdominal muscles
• Opens the groins
• Stretches your upper back (yogawiz.com/Crane Pose)
  

Improves...

• Sense of balance (yoga.about.com/Crow Pose)
  
• Coordination
  
• Weak back
• Poor posture (womenshealthmag.com/Crow Pose)
  

Therapeutic

• Improves concentration (womenshealthmag.com/Crow Pose)
• Improves self-confidence: Makes you trust your strength and ability instead of having doubts and fears
• High and free feeling
• Helps you to understand your body (your limits and abilities) (yogabasics.com/Pose of the Month: Bakasana)
  

Awareness

I can't seem to quite get into the full posture of Bakasana. Yet, I tried my best and managed to get somewhere close. My preparation into achieving this pose first consists of visually seeing myself doing it and imaging myself in this asana. I take deep long breaths trying to center myself and achieve a balanced and calm state of mind before I attempt this pose. When I feel ready, I slowly follow the steps leading up to the posture. The area I have trouble on is when I try to get my knees and shins into my armpits and against my triceps. I tend to get a little unbalanced and wobble a little bit. Before my feet leave the ground I try to center myself again and take a deep breath. Once my feet are off the ground and I am balancing on my hands I feel strength in the arms and wrists but still a little unsteady. I sometimes get the feeling I'm flying like a crane because most of my body is off the ground. It's very exhilarating.

References

• Crane Pose (http://www.yogajournal.com/poses/468)
• Crow Pose - Bakasana (http://yoga.about.com/od/yogaposes/a/crow.htm)
• Pose of the Month: Bakasana (http://www.yogabasics.com/connect/pose-of-the-month-bakasana.html)
• Crane Pose (http://www.yogawiz.com/blog/yoga-benefits/crane-pose-yoga.html)
• Crow Pose (http://www.womenshealthmag.com/yoga/crow-pose)