Bakāsana , often used interchangeably with Kakāsana (Sanskrit: काकासन, Crow Pose) is an asana. In all variations, this is an arm balancing pose in which hands are planted on the floor, shins rest upon upper arms, and feet lift up.
This asana is considered an arm balance. According to B.K.S. Iyengar there are two techniques for entering into this balance. The simple method of achieving it is by pushing up from a crouching position. The advanced method is to drop down from a head stand.
The asana strengthens the shoulders, arms, wrists and hands, as well as the core muscles and organs of the abdomen.
Eka Pada Koundiyanasana I .
Asymmetric variations include :-
-Parsva Bakasana (Side Crane Pose) in which one thigh rests on the opposite upper arm and the other leg is stacked on top of the first .
-Eka Pada Bakasana/Kakasana (One-Legged Crane/Crow Pose respectively) in which one leg remains in Bakasana while the other extends straight back.
-Eka Pada Koundiyanasana I (Sage Koundinya Pose I) in which one leg remains in Bakasana while the other extends diagonally back and to the side.
-Eka Pada Koundiyanasana II (Sage Koundinya Pose II) / Ardha Titibasana (Half Firefly Pose), in which one leg is as in Bakasana, and the other extends diagonally forward as in Titibasana .
Abdomen, Wrist, Arm .
Upper back .
Pose type :-
Arm balance, Core .
As Bakasana or Crane Pose is very much considered an advance level pose and is categorised under arm balance poses, it is very important to keep in mind a few things, some of which are given below. The main 6 contraindications to keep in mind are:-
-If any injury to the hips, knees, wrists, or shoulders, then it is best to avoid the practice of Bakasana or Crane Pose. Modifying this pose with props or support is the best option.
-A sudden gush of blood towards the head while bending down to get balance, can cause further heaviness in the head and hence best to be avoided by someone suffering from migraine.
-To be avoided when suffering from Carpal Tunnel Syndrome
-Not to be done by women who are pregnant or women during their menstrual cycle. Best to take advice from experts here.
-Blood Pressure patients, would find it hard to bring balance or focus and hence best to avoid.
-Avoid if suffering from spondylitis.