Translation:
Crane/Crow Pose (Baka=Crane/Crow & Asana=Posture,Pose)
The Critical Elements:
For Bakasana, focus mainly on your balance and keep your central core strength strong.
Steps for this pose:
1. Start off by going into Tadasana
2. Keeping your arms extended, lift your arms and reach above your head
3. Slowly bend forward and place your hands on the floor shoulder-width apart
4. Place your feet directly behind your hands just a few inches away. Slightly bend your knees and your elbows to get ready to get into Bakasana
5. As you bend your elbows, place your legs on top of your arms so that your knees are tucked into your armpits
6. Making sure that you are balanced, slowly lift your feet off the ground as far as you can. Lean forward, but don't let yourself tumble forward and get most of your stability in your wrists. The example given shows that the feet are off the ground, but if you can't make if off your feet, then tippy toeing is acceptable as well
Bakasana's Benefits:
1. Improves arm and wrist strength
2. Helps to stretch the upper back
- Improves your flexibility
3. Strengthens the inner core
4. Opens the groin area
5. Tones abdominal organs
- Improves your heart and lungs
6. Digestive System
- Free from acidity and heart burn
7. Improves balance
Bibliography:
http://www.yogajournal.com/poses/468
http://www.healthguidance.org/entry/2148/1/The-Benefits-And-Importance-of-Bakasana.html
http://en.wikipedia.org/wiki/Bakasana
http://vincentyoga.bravehost.com/myPictures/Bakasana.gif
