bakasana benefici

How to carry out bakasana

HOW TO CARRY OUT BAKASANA

The word baka in Sanskrit refers to a bird that resembles a crane, therefore this position can be translated as “Crane Pose” but we must also say that it is better known as the “Position of the Crow”.

HOW TO CARRY OUT BAKASANA

  •  Start in Tadasana or mountain pose, standing position
  • Bring yourself to the ground by resting your hands in front of you on the mat, keep them apart more or less inline with the width of your shoulders, with your fingers well expanded and open.
  • Keep your hands and feet where they are, but push your pelvis upwards, bend your knees and lift your heels from the ground so that your feet touch the ground only with the front part, with the toes.
  • Gently press your knees on the back of your arms (resting on the tricep muscles of the arm) and begin to carry the weight of the body forward, on your hands.
  • Then try to lift one foot at a time.
  • Slightly bend your elbows if you need to keep you better in balance.
  • Try to contract well your abdominal muscles to maintain a stable position.
  • Put your gaze between your hands or at a point in front of you without straining your neck.
  • Once this is done, hold breathing deeply and till you manage
  • To exit exhale, and bring to the ground one foot at a time, returning to the initial squatting position.

HOW TO CARRY OUT BAKASANA CONTRAINDICATIONS AND BENEFITS

This position must be avoided or practiced with caution in certain specific cases, as for example:

  • Pregnant women should avoid this position if you are not experienced practitioners and in any case should keep it for a short time, to avoid possible trauma from falling or slipping.
  • If you suffer from carpal tunnel syndrome or other disorders at the level of the wrists, shoulders and pelvis, Bakasana must be practiced with caution

BAKASANA CONTRAINDICATIONS AND BENEFITS

It is a very beautiful and intense position that brings many benefits such as :

  • Massages the internal organs of the abdomen.
  • Invigorates the muscles of the abdomen, arms and wrists.
  • Improves balance and coordination of the whole body.
  • Calms the mind, reduces stress and anxiety.
  • Relaxes the muscles of the upper part of the back and the sides.
  • Gives flexibility also to the hip Joints.

Interested in discovering more on yoga?

Check out our guide

YOGA FOR EVERYONE

A basic guide to help understand a little bit more

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