BAKASANA

Description

BAKASANA Asana group: arm balances Translation of the name from Sanskrit: • baka — crane. 1. Setup Starting position: Tadasana. Rise onto the toes, on an inhale draw the belly in, on an exhale lower the belly between the thighs; bring the elbows under the shins and aim the knees toward the armpits. Lower the palms onto the mat at shoulder width, fingers spread wide and pointing forward. The arms are bent (various angles are possible). Shift the weight into the centers of the palms and lift the feet off the floor. Draw the heels toward the pelvis, feet together. Elongate the belly and look forward. 2. Simplified and advanced variations Simplified variations: • spread the knees wider to the sides (not in the armpits); • keep one foot on the floor and try to shift the weight into the palms (do not jump); • the frog; • in difficult cases both feet on the floor, knees pressing into the arms. Advanced variations: • Eka Pada Bakasana; • push-ups in Bakasana; • lift the knees off the arms; • straighten the arms. 3. Safety • Compensate the wrists after coming out of the pose. • When performing the pose with straight arms, the angle in the wrists becomes acute, which is traumatic.