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How to do Bakasana (Crane Pose), Benefits of Yoga Asana

In Sanskrit “Baka” means “Crane”, “Asana” means “Posture”; English meaning is “Crane Posture”.

Position : Standing

Type : Balancing and forward bending

Spiritual Awareness : Swadhisthan and Manipura chakras
Physical Awareness : Hips, leg muscles, balance and coordination of the body.

Dosha Suitability : Vata

Introductory Asanas : Backward bending asanas


  1. Relax in the standing position with the feet together.
  2. Inhale, raise the arms in front of the body over the head.
  3. Exhale, bend forward from the hips and grasp the toes of the right foot with both hands.
  4. Slowly stretch the left leg behind, raising it as possible and bring the forehead towards the knees.
  5. Keep both the leg, straight. Breathe normally.
  6. Exhale, lower the leg, inhale and return to the upright position.
  7. Change the legs and repeat the practice.
  8. Repeat three times on each side holding the final position as long as possible.

Followup Asanas: Baksana and backward bending asana like Makarasana.

Spotlight effects: Hips, leg muscles, balance and coordination of the body.

Physical Benefits:

  1. This asana strengthens the arms, wrists, hips and leg muscles.
  2. It relaxes the lower back and helps develop nervous coordination.

Therapeutic Benefits:

  1. Improves balance and coordination of the body.
  2. Helps with nervous aliments.

Precautions and Contraindications:

  1. High blood pressure.
  2. Serious low back injuries.
Learn More : yoga asanas
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Country India
State/Province Uttarakhand
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Address Himalayan Yoga Association (Yoga Ashram) | Yoga Teacher Training School in Rishikesh, Himalayan Yoga Ashram, Gulab Nagar, Tapovan, Rishikesh, Uttarakhand, India
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