Yoga : Bakasana & Kakasana : Steps to perform

 



Bakasana (Crane Pose) and Kakasana (Crow Pose) are foundational arm-balancing asanas in yoga. While they appear similar, they differ slightly in execution and focus.


Introduction


Bakasana (Crane Pose):

This is an advanced arm balance that requires strength, focus, and flexibility. The body is lifted high with straight arms, symbolizing a crane. Bakasana builds core strength and improves balance.


Kakasana (Crow Pose):

This is a preparatory pose for Bakasana and is more accessible for beginners. In Kakasana, the arms remain bent, resembling the posture of a crow. It strengthens the wrists, arms, and shoulders while developing concentration.


Both poses improve overall body awareness and encourage mindfulness.


How to Perform Bakasana (Crane Pose)


1. Start Position:

Begin in a squat with your feet close together and your palms flat on the ground, shoulder-width apart.


2. Arm Placement:

Bend your elbows slightly and place your knees high on the upper arms, near the armpits.


3. Shift Weight Forward:

Lean forward, transferring your body weight onto your hands.


4. Lift the Feet:

Gradually lift both feet off the ground and balance your weight on your arms.


5. Straighten Arms:

Straighten your elbows while keeping your gaze slightly forward to maintain balance.


6. Hold & Release:

Hold for a few breaths, then slowly lower your feet back to the ground.


How to Perform Kakasana (Crow Pose)


1. Start Position:

Begin in a squat, with your knees wide apart and palms flat on the ground in front of you.


2. Arm Placement:

Bend your elbows deeply, creating a "shelf" for your knees to rest on.


3. Shift Weight Forward:

Lean forward carefully, placing your knees on the bent elbows.


4. Lift the Feet:

Lift one foot off the ground, followed by the other, until you balance on your hands.


5. Focus on Balance:

Keep your gaze forward to maintain stability.


6. Hold & Release:

Hold for a few breaths, then gently bring your feet back down.


Key Differences

Arm Position:

Bakasana: Arms are straight.

Kakasana: Arms are bent.


Difficulty Level:

Bakasana: More advanced.

Kakasana: Suitable for beginners.


By practicing these poses, one can build physical strength and mental focus, progressing from Kakasana to the more challenging Bakasana.


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