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Bakasana

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[[File:Bakasana.png|thumb|right|''Bakasana'']]
'''Bakasana (Sanskrit: बकासन, Crane Pose), often used interchangeably with Kakasana (Sanskrit: काकासन, ''' or '''Crow Pose) ''' is an [[Asanas]]arm balance with a wide variety of health benefits. In all variationsCrow Pose, the variation with bent arms, Crane/Crow is an arm balancing asana in which hands are planted on considered the floorstepping stone to Crane Pose, shins rest upon upper the variation with straight arms, and feet lift up.
== Etymology Technique==# Stand in the position of Tadasana. after taking the position of Tadasana, come down to the Uttanasana position.# While doing Uttanasana, keep your hands on the floor just in front of your feet. For this, you’ll need to bend a little more from your hips.# If you’re not capable to balance properly, attempt to keep a folded blanket below your hands so your body gets a platform to rest on.# Now Bend your arms a bit (as much as possible). attempt to carry your left leg up in the air.# Fold your knee and take a look at to rest your left knee on the outer facet of your left arm.# Fold the right leg from the knee and take a look at to put the right knee on the outer facet of the right arm.# There ought to be an acceptable distance between each your hands, so it becomes easier for you to balance your body on your hands.# Stay steady in this position for concerning 15-20 seconds, after that slowly-slowly release. repeat this process three times a day.<ref name="Technique"/>
The two names for the asana come from the Sanskrit words baka ("crane") or kak ("crow"), and asana (आसन) meaning "posture" or "seat".==Technique in pictures/animation==
While different yoga lineages use one name or another for the asana, Dharma Mittra makes a distinction, citing Kakasana as being with arms bent (like the shorter legs of a crow) and Bakasana with arms straight (like the longer legs of a crane). In the west, practitioners often mistranslate the Sanskrit "Bakasana" as the English "Crow Pose".
== Description Effects==* It makes the wrists and the arms stronger* The spine is toned and strengthened.* The upper back gets a good stretch.* This asana improves your sense of balance and focus.* Your mind and body are prepared 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.* With regular practice, you feel strong and confident.<ref name="Effects"/>
This asana is considered an arm balance. According to B.K.S. Iyengar there are two techniques for entering into this balance. The simple method of achieving it is by pushing up from a crouching position. The advanced method is to drop down from a head stand.==Related Asanas==* [[Adho Mukha Svanasana]]* [[Chaturanga Dandasana]]* [[Plank Pose]]
== Benefits Special requisites==
The asana strengthens ==Initial practice notes==Beginners tend to move into this pose by lifting their buttocks high away from their heels. In Bakasana try to keep yourself tucked tight, with the shouldersheels and buttocks close together. When you are ready to take the feet off the floor, push the upper arms, wrists against the shins and hands, as well as draw your inner groins deep into the pelvis to help you with the core muscles lift.<ref name="Initial practice notes"/> ==References== <references> <ref name="Technique">[https://www.sarvyoga.com/bakasana-crane-pose-steps-and organs -benefits/ "Methodology"]</ref>  <ref name="Initial practice notes">[https://www.yogajournal.com/poses/crane-pose "Beginers tips"]</ref> <ref name="Effects">[http://simpleyogaathome.com/anantasana-vishnus-couch-pose/ "Benefits of Anantasana"]</ref> </references> ==External Links==* [https://www.sarvyoga.com/bakasana-crane-pose-steps-and-benefits/ Bakasana on sarvyoga.com]* [https://www.doyouyoga.com/the abdomen-holistic-benefits-of-crow-pose-66121/ Bakasana on doyouyoga.com]* [http://www.finessyoga.com/yoga-asanas/bakasana-crow-pose-steps-benefits Bakasana on finessyoga.com]
[[Category:Yoga]]
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