Bakasana (bahk-AHS-anna); baka = crane
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| A professional yoga teacher demonstrating the bakasana pose. |
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| My attempt of doing the bakasana pose. Modifications used: block. |
I first got a lot of help from watching this video. Her warm up exercises are nothing different from what we do during yoga class. The warm up exercises done, like downward dog, helps our blood flow which would help prepare my body for the bakasana pose. To do this pose, you definitely need patience, balance, and arm strength/balance. Here are the steps into achieving the bakasana pose:
- Squat down from tadasana with your inner feet a few inches apart. For beginners like me, it may be easier to use the block prop. Squatting down ON the block gives you a few inches off the floor. Also put a blanket in front of you in case you fall. I fell a lot when I first started trying to do this pose.
- Make sure your knees are wider than your hips, then lean your 'okole (torso) forward between the inner thighs. Stretch your arms forward and bend the elbows so your shins are against the backs of the upper arms.
- Get your inner thighs to the sides of your 'okole, and your shins to your armpits. Lift your feet up, so you're about tippy-toeing, and don't forget to lean forward to a point of balance! (This is the part where I had the most trouble). Keep your head looking straight because if you look down, you will tumble over. The weight from your 'okole should be shifted onto the backs of your upper arm.
- Keep the balance of your arms strong, and when you're ready- lift one foot off the ground and hold steady. If you feel like you're ready, lift the other foot off the ground. This is the most I've come from doing this pose. You can hold this pose anywhere from 20 seconds to a minute, and to release: exhale (don't forget to breathe!) and slowly lower your feet to the floor, back into a squat. If you think you can go further with this pose, try straightening your arms and tuck your heels close to your 'okole.
Here is my attempt and reflection on how I thought I did at the bakasana pose. Like I said in the video, I felt really good because it was like a work out. I was sweating and I could feel the muscles on my arms contracting. I will keep on working so that one day I wouldn't need the blocks and could hold the pose for a longer time.
When doing the bakasana pose, the benefits are that it strengthens the wrist, forearms, and abdomens, all while still improving balance. I could feel myself improving because at first, I couldn't even lift my feet off the floor but now I can lift it off the floor- but only for a short while. I really enjoy this pose, and I can feel it benefiting myself.
