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Baka = Crane and Asana = Pose
While Bakasana is often applied to both crane pose and crow pose, it refers solely to crane pose. The difference, the arms are bent in Kakasana (crow pose) but straight in Bakasana (crane pose). In straightening the arms, the practitioner mimics the crane’s length.
Maximum use of the core muscles and hence also strengthening them.
Strengthens the arms and the shoulders with the balance.
Brings more awareness to the body, improving balance
Strengthens the hips and the gluteus maximus muscles.
Improves the overall confidence in the body and the mind.
Builds physical strength and improves overall flexibility.
Crane Pose helps to work with the digestive system, improving it.
Solar Plexus (Manipura Chakra)
1. Stand with your feet hip-width apart, bend your knees and place your hands flat on the floor in front. Lean forward and take the head and chest down lower.
2. Bend your elbows, bring your knees to the back of your upper arms, lift one leg at a time, come onto your toes, and begin to transfer more weight onto your hands.
3. Press the inner edges of your feet together, along the big toe side, squeezing your legs to the midline – through the core of the body in line with the spine and between the legs as if the shins and thighs were one limb
Variation
Eka = One, Pada = Foot, Kaka = Crow and Asana = Pose
While building balance and coordination, the asana strengthens the arms, wrists, back, and abdominal muscles.
1. From Crow extend through one leg to fly it. Note: That variation into Crane can also be done but way more difficult. |
Variation
Parsva = Side, Kaka = Crow and Asana = Pose
Parsva Kakasana, also known as “Side Crow Pose” or “Crane Pose,” is an advanced arm balance yoga pose that requires strength, balance, and flexibility. In this pose, you balance your body on your hands with your knees resting on the outside of your upper arms.
1. Begin in Chair Pose lower your arms and bring your palms together in prayer position at your chest.
2. Exhaling, twist your torso to the right. Bring your left elbow to the outside of your right thigh.
3. Begin to plant the palms down on the floor beside you — you will likely need to come up onto the balls of the feet to do so. Ensure that the hands are shoulder distance apart and the fingers are spread wide.
4. Keep your knees stacked directly on top of one another and over the elbow and slowly begin to float both feet off the floor and draw your heels toward your buttocks and lift your shins parallel to the floor.
5. Continue to refine the pose by working to straighten the arms over time.
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Nancy M.Sc, ERYT-500
I love connecting with great yogis. Being inspired by the teachings of renowned yogis, my passion for sharing the teachings of ancient science within modern practice is absolutely stunning.
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