How to do Bakasana (Crane Pose) - Its Benefits and Precautions, Contraindications.
Bakasana is derived Sanskrit words “Baka” means “Crane” and “Asana” means “Pose”. Bakasana is an intermediate level balancing asana, which you need to do after sufficient practice. You have to balance your whole body, on your wrists and arms. The main focus of the asana is on the biceps, triceps, forearms, wrist, palm, and core area. It is the 62nd pose in the Hatha Yoga asanas. You can prepare yourself first, by doing arm strengthening exercises, to be able to balance the whole body on the arms and wrists.
How To Do It?
⦁ Kneel down on the floor and bring the big toes in contact with one another, as you sit on your heels.
⦁ Once you start getting comfortable, spread your knees hip-width apart.
⦁ Inhale and bend forward. After you are done, stick your torso between your thighs as you exhale.
⦁ Now, contract the core muscles and the hip muscles, such that they point towards the navel. Raise yourself and settle down on the inner thighs.
⦁ Stretch the tail bone away from the back of the pelvic bone, as you lift the base of your head slightly away from the back of the neck.
⦁ Stretch your arms forward and place them in front of you in a manner, that they are in line with your knees.
⦁ Release your shoulder first, toward the floor. You should feel the weight of the front shoulders across your back.
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Benefits of Bakasana (Crane Pose)
⦁ If you practice this asana on a daily basis, the strength of your wrists and arms will increase slowly.
⦁ It also helps to strengthen the shoulders.
⦁ It also helps in contraction of the core muscles.
⦁ The asana also stretches the muscles of the lower back.
⦁ Your spine will also remain healthy if you practice this asana on a daily basis.
⦁ Your abdominal organs also get a thorough massage, which leads to better digestion and relief from flatulence.
⦁ You will feel happy, if you do this asana on a regular basis.
Contraindications
⦁ If you suffer from Carpal Tunnel Syndrome, you must not do this asana.
⦁ If you suffer from Spondylitis, you must not do this asana.
⦁ You should not perform the asana during pregnancy.
⦁ Do not perform this asana, when you are on your menstrual cycle.
⦁ If you have any deep injuries in your arms, legs, or shoulders, you should not do the asana.
⦁ If you suffer from Migraine, you should not perform this asana, as the asana will increase blood flow to the brain and cause dizziness.
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