The Pose – Bakasana (crane pose or crow balance)

History/Meaning: “Baka” means crane in Sanskrit. This pose gets it name from the way the body once in the pose looks like a crane wading in a pond.

Level: Intermediate to Advanced

Execution: This pose should be entered into slowly with full control over the breath and contraction of the abdominal muscles. Start standing in a forward fold with the hands flat on the floor, bending the knees as needed. The hips stay up and the pelvis slightly tucked under to provide more space in the abdominal area and to aid in the rounding of the back. Pause here to begin breathing into the side ribs and lower back or kidney area (also referred to as the third lung). Bending the elbows and lowering into a squat position, place the knees as high up the forearm and into the armpits as your body will allow. With toes still on the floor move the body forward resting the weight on the hands and arms. Lift one foot at a time pausing in between for a few breaths to regain balance and control. When the pose can be held with both feet tucked in close to hips with heels touching practice straightening the arms. For advanced practitioners the pose may be entered into from Salamba Sirsana II (tripod headstand) by simply lowering the knees into the chest and placing them one at time or in unison onto the arm(s) as close to the armpit as allowed. Then the weight or center of gravity is floated onto the hands and arms and the head is slowly raised. Then reverse the process to go from Bakasana into Salamba Sirsana II.

Visualization Concepts – Fully release and soften the neck, shoulders and upper back. Strongly contract the abdominal muscles and, on the inhalation, use these muscles to nudge the breath to the back body (instructors can place their hand on the lower back and ask the student to push away the hand with their breath). Hollow out the abdominal cavity and spread and inflate the back like a parachute filled with air resisting gravity.

Technical Instructions - With Bakasana a clear understanding and proper execution of back or third lung breathing is essential. In any type of forward fold the abdominal muscles are restricted so the breath needs to be encouraged to fill the side ribs and lower back or kidney area. While standing in the forward fold place one hand on the lower back and practice getting the breath into the back body by contracting the abdominal muscles and using them, on the inhale, to push the breath to the side ribs and lower back. The lower back should fill and expand on the inhale pushing the hand away. The hands in the pose are the grounding element (what connects us to the earth) so fully pressing the hand and the fingers into the mat is essential. With the focus on the breath and the energy placed into the hands and arms the body will be encouraged to trust and respond to the new center of gravity presented in this pose.

Benefits –

• Strengthens arms, wrists, hands and shoulders
• Strengthens and tones the abdominal muscles
• Stretches the back and groin
• Aids in digestion
• Flushes the abdominal organs aiding in refreshing oxygenated blood
• Aids in development of balance and strength in preparation for handstand

Contraindications -

• Avoid this pose if prone to shoulder displacement
• Care should be taken if have Carpal Tunnel Syndrome
• Avoid this pose if have back, spine or shoulder injuries
• Avoid this pose during pregnancy

Avoid –

• Moving too fast
• Losing balance by not fully grounding the hands
• Crumbling to the ground by not energizing the arms
• Holding the breath
• Tensing the neck and/or shoulders

Modifications – Lift and balance with one foot until comfortable then progress to both feet up. If fear of falling over is inhibiting your progress face a wall and forward fold with knees bent to gauge the distance and go into the pose as usual. Resting the head on a block or other prop will help you develop the strength in the arms, hands and abdominal muscles needed until you are ready to balance.

Variations –

• Parsva Bakasana or side crane- the legs and feet are together resting on one arm
• Eka Pada Bakasana or one leg crane- one leg is fully extended back
• Eka Pada Bakasana II- one leg fully extended forward over arm
• Urdhva Kukkutasana or upward cock- the legs are in full lotus with knees resting on arms.

Counter Poses –

• Dhanurasana or bow pose
• Ustrasana or camel pose
• Urdhva Dhanurasana or full wheel backbend
• Any pose where the spine is arching in the opposite direction

Author note –Cindy Limeberry

Cindy is the founder of After The Masters, Art and Yoga Studio in Western North Carolina. Yoga, especially the practice of pranayama, has transformed her life by alleviating the asthma symptoms that have challenged her since birth. Read her story at http://www.afterthemasters.org .