What is Bakasana? Bakasana comes from a Sanskrit word in which ‘Baka’ means ‘crane’ whereas ‘asana’ means pose or posture. The final position of this asana replicates a crane; hence, it is called the crane pose. Bakasana, or the crane pose yoga, is an arm balancing pose as it exerts more pressure on the arms and wrist.

How to get to Bakasana ?

• Hands are shoulder width distance
• Fingers are spread wide
• Press down through the base knuckles of the fingers, especially through your index finger and thumb
• Dig fingertips into your mat
• Use hasta bandha
• Make sure the elbows are above the wrist and not “winging out to the side”
• The eye gaze, or drishti, is slightly forward toward the top of the mat (not back at your feet)
• Bring the knees as high up on the triceps as possible
• Squeeze knees and triceps into one another
• Engage mulabandha and uddiyana bandha as the hips lift high
• Tip forward slightly
• Guide the big toes toward one another
• Lift heels up toward your hips
• And breathe…