बकासन
Bakasana
The Crane
- Starting Position:
- Vajrasana.
- Concentration:
- on balance.
- Breath:
- normal breathing.
- Repetitions:
- 3 times.
Practice
- Breathing normally place the hands in front of the knees on the floor with fingers pointing forwards.
- Raise the buttocks up high, tuck the toes under and bend the elbows slightly. Place the knees on the upper arms as close as possible to the elbows. Tilt the head slightly back.
- Slowly bend forward and transfer the bodyweight forward until feet lift from the floor. Bring the heels towards the buttocks and balance the body’s weight on the arms.
- Remain motionless in this posture for as long as possible.
- Slowly return to the starting position.
Benefits
Helpful in relieving depression. Lifts blood pressure and promotes physical as well as spiritual balance. The Asana strengthens arm, shoulder and pelvic muscles and stabilises the shoulder, elbow and wrist joints.
Caution
Avoid this Asana with high blood pressure, cerebrovascular disorders or problems of the wrists or elbows.
