Bakasana – Crane Pose

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Baka means “crane”. Bakasana – Crane Pose is based on the crane, a tall water bird with a long graceful neck, long legs and a straight beak. He walks in stagnant waters, head down, looking for fish. At first the pose seems complex to perform, but with practice it can be mastered and enjoyed.

Technique

  1. Begin standing in Tadasana .
  2. Bend your legs and squat down.
  3. Spread your knees hips apart, place your palms on the floor, and slightly bend your arms.
  4. Bring your knees as close to your armpits as possible, lean forward, and lift your feet off the ground.

Benefits

  • Strengthens the arms and wrists
  • Stretches your upper back
  • Strengthens the abdominal muscles
  • Open the english
  • Tones the abdominal organs

Contraindications

  • Carpal tunnel syndrome
  • Pregnancy

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