Yogasana to strengthen your arms and shoulder muscles

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Yoga is one of the most ancient forms of exercising; therefore it is also called ‘Yogacises’. The descriptions and practices of Yoga can also be seen in Vedic periods, in Upanishads, in Mahabharata and many other phases. Yoga is simply the technique of inhale and exhale which results miraculously. Yoga has many parts; here we will talking about Asanas which as specific point as ‘Bakasana’.

What is Bakasana?


Bakasana is a yogasana which is made from two words ‘Baka’ and ‘Asana’; Baka is a Sanskrit word which means a crow/crane and Asana means posture. Thus Bakasana is also called “Crow or Crane pose”. In this, your body resembles like a crane , that is why it is named so. It is a pose which balances your whole body.

Steps for Bakasana:-


There are various steps for Bakasana, which are given below-

  • While in a squatting position on a yoga mat, maintain equal distance between both the knees and keep the feet flat on the mat.
  • Then place the palms in between the knees and flat on the ground while maintaining the knees and elbows at the same level.
  • Bend the torso forward while lifting both the legs up so that the whole body balances solely on the palms.
  • While in this posture, maintain a straight gaze so that the body balances properly.
  • Finally to return to the original position, slowly bring the feet down on the ground and go back into a Tadasana posture.

Benefits of Bakasana:-

  • This asana reinforces the arm and shoulder muscles.
  • It strengthens the wrists and irrigates the blood vessels in the neck and face.
  • It tones the muscles of your hands, arms, wrists, groins; whole body itself.
  • One who practice this regularly, develops the sense of co-ordination, concentration and mental peace.
  • It increases the flexibility and the elasticity of the spine.
  • It improves blood circulation in the whole body.
  • It improves the functioning of digestive system and also reduces digestive problems such as acidity and heartburnings.
  • Regular practice develops trust in yourselves; which helps us to face the upcoming challenges with ease.

Precautions for Bakasana:-

  • While performing this, keep your neck straight in order to avoid sprains and strains.
  • Those who are suffering from neck problems; must perform this under the guidance of experts.
  • Pregnant women should not perform this asana.
  • Those suffering from carpal tunnel syndrome should no perform this; as it can even worsen the condition.
  • Those suffering from injuries in hands and legs should not go with this.

Tip for Bakasana:-

One should in the pose for 15-20 seconds. It is quite tougher nd the balance becomes very tougher to be established. One should perform this according to its capacity. Over-exertion of pressure is not allowed as it can be bad for deformities and for body too.

Bakasana should be performed on a daily basis. Being healthy, it is god for internal peace too. After all, yoga is all for the goodness of mankind and to provide longevity. Take care and Live well!

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