Health Benefits of Bakasana (Crane Pose)

The health benefits that Indian yoga provides are numerous. Individuals wanting to strengthen their arms, abdominals, body, spine, and mind can try Bakasana or the crane pose. Apart from strengthening the back muscles, it also helps to improve digestion and blood circulation.

Nevertheless,  to learn more about the health benefits of Bakasana, continue reading. 

Hatha yoga and contemporary yoga both include the arm-balancing posture known as Bakasana, in which the hands are on the floor, the feet are raised, and the chins are resting on the arms. Yoga practitioners who are intermediate to advanced should be taught the Bakasana stance after they have mastered the Crow Pose or the Kakasana. The position works the upper back, arms, wrists, and abdominals, thus enhancing the blood circulation. 

By performing Bakasana, you can derive the following health benefits.

1. Helps in Strengthening the Back and Abdominal Muscles

With regular practice of Bakasana, you can keep your abdominal and back muscles healthy. This is because while practising Bakasana, our spine moves downwards, and it is beneficial for reducing the hunch and for squeezing the abdominal muscles. Moreover, with regular practice, one can also improve the elasticity and flexibility of the spine and reduce its stiffness, thereby reducing back pain.

2. Improves Digestive Health

Another advantage of Bakasana is that you can improve your digestive health by practising it daily and also prevent various digestive issues like constipation. This is because it will create a lot of pressure on the inner intestine and the stomach. 

Owing to this, your body will create stress hormones and help promote the function of the digestive system. It will improve proper bowel movement and stimulate the production of digestive enzymes and juice, which further help the digestion of carbohydrates and complex proteins.

3. Enhances Sexual Health

Bakasana is beneficial for enhancing your sexual health as this yoga requires you to squeeze your sexual organ. It will help in the production of stress hormones which will help stimulate your sexual organ. In addition, it also improves the blood flow to the sexual organ, which will further enhance your sexual performance.

4. Improves Blood Circulation

Bakasana helps open the chest muscles, further improving blood circulation, reducing the strain from the blood vessels, and preventing the formation of cholesterol and fat in your body.

5. Helps in Reducing Belly Fat

Bakasana is very helpful for the abdominal muscles and helps reduce the fat from the belly. This is because it creates pressure on the abdominal muscles, which helps to prevent the formation of excessive fat and burning the existing fat from the belly.

6. Helps Relieve Anxiety and Stress

While performing this yoga pose, the blood circulation increases, and that helps improve the blood flow to the brain. This would mean that the brain will get a sufficient amount of oxygenated blood and nutrition. 

It will help improve brain function and reduce various issues such as anxiety, headache, stress, etc. This yoga is highly recommended for students as it will help them increase their focus and concentration.

7. Strengthens the Wrists, Shoulders and Forearms

When you regularly practice Bakasana, it will help you stretch your arms, shoulders, wrists, and muscles, which will put extra pressure on the muscle. So, the blood flow will increase in this area, and the muscles will get more nutrition and oxygen. This will help them strengthen and prevent any injury in the wrists, muscles, forearms and shoulders.

To begin performing the Bakasana, you must start by standing in a Tadasana or Mountain pose, keeping your arms at your sides. Remember to breathe steadily while performing this pose.

Step 1: You need to bend your knees slightly to bring your palms flat on the floor and keep them a shoulder distance apart.

Step 2: A foot or so in front of your feet, firmly place your palms on the mat. Press firmly against each finger's top joint while spreading your fingers widely.

Step 3: Your elbows should be bent straight back and your head in the same direction but without fully bending your arms in a low plank posture (Chaturanga Dandasana).

Step 4: Open your knees, so they are parallel to your upper arms and rise up onto the balls of your feet.

Step 5: Place your knees on the backs of your upper arms.

Step 6: Start shifting your weight into your hands and keep lifting your head as you go forward.

Step 7: Step one foot off the ground, then the other, and stand up on your tiptoes.

Step 8: Keep the knees on the arms and use the inner thighs for support.

Step 9: Push your butt up to your feet.

Step 10: Pay attention to how your body feels as it lifts. Avoid sinking into the pose, as it could cause your shoulders to sag.

Step 11: Exhale, then shift your weight until your feet are back on the ground to exit the pose.

Here are some tips you need to follow for performing Bakasana.

1. Some people find it easier to raise one foot at a time before moving on to the other. However, some people could find it difficult to balance. Find out what suits you the most.

2. The key to the Bakasana is to know where your centre of gravity is and then shift the balance on your arms. Therefore, take your time and practise carefully shifting your weight onto your arms.

3. You can straighten the elbows once you feel comfortable in the position. Next, attempt to position your inside knees on the outside of your upper arm's shin. You will find it even more challenging.

4. Coordination is more important than muscular strength in Bakasana.

It is crucial to remember a few aspects, as it is regarded as an advanced level pose and is classified under arm balance poses. The following are the top contraindications to be aware of:

• It is advisable to avoid practising Bakasana or Crane Pose if you have any injuries to your hips, knees, wrists, or shoulders. Instead, the best action is to adjust this stance with props or support.
• It is important to avoid abrupt blood surges towards the brain while leaning down to gain balance if you have migraines because it can make your head feel even heavier.
• When experiencing Carpal Tunnel Syndrome, avoid this.
• It is not recommended for pregnant women or women going through menstruation. Best would be to take guidance from professionals in this scenario.
• Patients with high blood pressure will struggle to maintain equilibrium or concentration; thus, it is recommended for them to avoid this yoga pose.
• If you have spondylitis, avoid this yoga asana. 

If you find it extremely challenging to perform crane pose in the beginning, you can try these modifications.

• Blanket: Use a blanket to protect your face or forehead by laying it below you.
• Blocks: Place blocks beneath your feet to provide stability and gradually acquire the confidence to enter the posture. 

Use a blanket or blocks beneath your palms to prevent direct stress on the wrist muscles and bolster your confidence by projecting strength and power.

• Lift Only One Leg: Lifting and practising with only one leg up for a few tries, releasing it, and then lifting and practising with the other leg can help you gradually acquire confidence in your arm strength and body stability.
• Use a Stool or Chair: An excellent starting point for practising Bakasana is to place a stool or chair of the same height behind you so that your legs can rest comfortably.

Now that you know the health benefits of Bakasana, how to perform it, and the precautions you should keep in mind, you can start practising yoga with the help of an instructor. Since this yoga is a bit challenging, make sure you keep away all kinds of distractions and put your complete focus on the asana.