Bakasana

  • Beginner's Tip:
    • 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 heels and buttocks close together. When you are ready to take the feet off the floor, push the upper arms against the shins and draw your inner groins deep into the pelvis to help you with the lift.
  • Modifications and props:
    • Some students have a difficult time lifting into Bakasana from the floor. It's often helpful to prepare for this pose squatting on a block or other height, so that your feet are a few inches off the floor.
  • Deepen the pose:
    • The full pose sometimes causes varying degrees of pain in the wrists. Instead of spreading the fingers on the floor, curl them slightly. This should take some of the pressure off the wrists.
  • Partnering:
    • A partner can help you learn to balance in Bakasana, especially if you are reluctant to lean forward and take your feet off the floor. Squat in the ready position, hands on the floor, up on the balls of your feet. Have the partner stand in front of you. As you lean forward he/she will support your shoulders with his/her hands, to prevent you from toppling forward onto your face or head. Stay for a few breaths, getting a taste for the balanced position, yet secure in the hands of your partner.
  • Info
    • baka = crane
  • Benefits:
    • Strengthens arms and wrists.
    • Stretches the upper back.
    • Strengthens the abdominal muscles
    • Opens the groins.
    • Tones the abdominal organs.
  • Contraindications and Cautions:
    • Carpal tunnel syndrome.
    • Pregnancy.