Bakasana
Baka means Crane, although we typicallly call it Crow Pose. Some students think that Crow is with the arms bent and Crane is with the arms straight. I've only known it as Crow. In the beginning it is hard to straighten your arms. (As you can see in my photo.)
Crow is often one of the first arm balances you learn after Caturanga and Handstand. “Arm Balances are the perfect poses to practice persistence in the face of challenge, as well as non-attachment to the fruits of your labors.” ( Julie Gudmestad, YJ, July/August 2002.)
Alignment – Skeletal:
How is the body lined up in space?
The hands are place on the floor shoulder width apart, wrist creases pointing straight ahead.
The knees are pressing against the outer arms, high up near the arm pits.
The back is rounded and is higher than the buttocks.
The inner edges of the feet are touching.
The arms will be bent at first and eventually straightened
Actions – Muscular:
What do you do while you are in the pose?
Press the inner knees against the arms.
Isometrically squeeze the inner arms towards each other.
Press the inner edges of the feet together, everting the feet, this will also help with squeezing the knees.
The belly button is pulled back into the spine, engaging the abs.
Lift the kidneys towards the ceiling.
Extend the neck and keep the head as high as possible.
Drishti, (or Focal Point):
Straight ahead, eyes on the horizon.
Images:
Feel a cat tilt in your back.
Inner thighs hold you in pose, this comes from squeezing your inner thighs together and everting the feet.
Modifications:
To lessen for beginners or injuries:
Malasana is a good indicator of a student’s ability to find this shape and a good warm up for the flexion of the hips required for this arm balance.
Tripod Headstand is a good place to start for an arm balance.
Lowering into Caturanga and raising up into High Plank helps build the necessary arm strength for this pose.
Lolasana, with or without blocks, strengthens the arms and abs for this pose.
Navasana helps strengthens abs.
Find the shape of the pose lying on your back. This will enable you to find the foot placement and allow them to feel how the knees squeeze.
Use a block under the forehead to be able to be on your arms and feel what the rest of the body is trying to do while you are in the pose.
Use a block under the heels to feel how to keep the body compact, heels and buttocks close together.
To intensify:
Once you can balance on your arms, begin to try to straighten the arms.
Bakasana push-ups strengthen the arms and train the body for transitions.
Bakasana to Sirsasana II and back to Bakasana.
Effects:
This asana strengthens the arms and abdominal organs since the latter are contracted.
Counters osteoporosis because it is a weight bearing exercise.
Strengthens the balance reflex and thus helps prevent falls.
Pregnancy:
Not recommended – strong abdominal contraction is required.
Contraindications:
Pregnancy
Wrist issues
Sequencing:
3 poses before – to prepare:
Adho Mukha Svanasana, High Plank, Malasana
3 poses after – to release:
Adho Mukha Svanasana, Uttanasana, Urdhva Mukha Virasana
3 poses after – to go further:
Sirsasana II, Eka Pada Sirsasana, Eka pada Bakasana
Personal experience:
This pose took me a long time to come to terms with. First there was the feeling of falling on my face, which I did. Then I could do the pose but couldn't stay in it. Then came the period where I could reliably get into it and hold it. Crow is definitely about strength, but it is not just arm strength. Most of the strength comes from your adductors: your ability to hug your knees into your outer arms. Then comes the drawing in of the navel to the spine and the engagement of the pelvic floor. The arm strength is more subtle as you have to find the balance, like a see-saw. There has to be the same amount of weight in front of the wrists as behind them. It is this delicate balance that helps you find the pose. Perfecting Crow gives you a sense of independence and self-confidence.