Bakasana {Crane Pose}

Benefits of this Yoga Pose:

Regular practice of this pose will increase mental and physical strength.
Helps in to make your body more flexible.
It increases endurance capacity.
Practicing this posture on a daily routine helps you in strengthening your forearms, wrists, and shoulders.
It provides a decent stretch to your higher back and even strengthens your abdominal muscles.

Pose

Step 1

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Step 2

Pre-Cautions

Those people who are suffering from Carpal Tunnel Syndrome, sciatica pain, slip disc, Spondylitis problems and a wrist injury are not allowed to practice this asana. Be extra careful if you have shoulders injury or hamstrings while attempting this pose. If you are a beginner then don’t try this pose immediately, at first start with basics, when you are master in that then go for advance Asana. This is an advance Asana so try this Asana under the supervision of a yoga teacher.

Instructions

Steps of Bakasana (Crane Pose)

Stand in the position of Tadasana.
After taking the position of Tadasana, come down to the Uttanasana position.
While doing Uttanasana, keep your hands on the floor just in front of your feet. For this, you’ll need to bend a little more from your hips.
If you’re not capable to balance properly, attempt to keep a folded blanket below your hands so your body gets a platform to rest on.
Now Bend your arms a bit (as much as possible).
Attempt to carry your left leg up in the air.
Fold your knee and take a look at to rest your left knee on the outer facet of your left arm.
Fold the right leg from the knee and take a look at to put the right knee on the outer facet of the right arm.
There ought to be an acceptable distance between each your hands, so it becomes easier for you to balance your body on your hands.
Stay steady in this position for concerning 15-20 seconds, after that slowly-slowly release.
Repeat this process three times a day.