Bakāsana or Crane Pose or Kakasana or Crow Pose) is a part of asana yoga pose. In most variations, Crow/Crane is an arm balancing asana in which hands are planted on the floor, shins rest upon upper arms, and feet lift up. The two terms for the asana come from the Sanskrit words baka (“crane”) or kak (“crow”), and asana (आसन) meaning “posture” or “seat”. While different yoga lineages use one call or another for the asana, Dharma Mittra makes a distinction, stating 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 yoga cultures, yoga practitioners often mistranslate the Sanskrit “Bakasana” as the English “Crow Pose.”
This asana is considered an arm balance. According to B.K.S. Iyengar there are two techniques for entering into this balance. The modest method of achieving it is by pushing up from a crouching position. The skilled method is to drop down from a head stand.
Advantages of Bakasana
The asana strengthens the shoulders, hands, arms, and wrists, as well as the core organs and muscles of the abdomen.
Bakasana Tips from Yoga Candace
Instagram account named @yogacandace has been uploaded several pictures about yoga practice and how to do these poses. At 21 September @yogacandace gave bakasana tips for everyone who want do this asana by perfect and gain ultimate benefits. Here she wrote about it:
Tips for Crow Pose: dig into the ground like you’re a rock climber. See how my knuckles are lifted? I’m using my fingertips to help prevent me from falling forward. Next, LOOK FORWARD. Looking down shifts the alignment of your neck and spine and you’re more likely to fall down. Next, round your back. This will help you feel the sensation of perching your legs on your arms rather than DUMPING the weight of your legs on your arms. People who are bruising through the arms will especially want to focus on this. Essentially, engage your core and intercostals to lift up up up. Finally, allow your shoulders to go past your wrists. See how far forward mine are? This will help you as you begin to transition from crow to chaturanga. Above all- smile. If you come crashing down, whooooo cares?! It’s not a big deal. Fall down. And then get back up and try again.