How to do Bakasana (The Crane Pose): Steps & Health Benefits

Health benefits of Bakasana include strengthening The Back and Abdominal Muscles, Improves Digestive Health, Strengthen The Ankle, Hips and Thigh, Enhance Sexual Health, Reduces Belly Fat, Relieves Stress and Anxiety, Improves Blood Circula

Updated: June 1, 2018


Bakasana is one of the most important asana in yoga with lots of health benefits. It is also known as The Crane Pose. The name Bakasana actually comes from Sanskrit words, where Baka means crane, and Asana mean Pose. So combine all the words, it's pronounced as The Crane Pose.  This Asana is very similar to the body posture of crane, so this asana is named as The Crane pose.
Bakasana has lots of health benefits; among that some of the health benefits of Bakasana include strengthening The Back and Abdominal Muscles, Improves Digestive Health, Strengthen The Ankle, Hips and Thigh, Enhance Sexual Health, Reduces Belly Fat, Relieves Stress and Anxiety, Improves Blood Circulation, Improves Cardiovascular Health and Improves Kidneys and Liver Function. 

Before we go to do this asana, we should know for whom this Bakasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and shoulder injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Bakasana (The Crane Pose):

  • To start this asana get onto the yoga mat and stand in the Tadasana position.
  • Now get down to the Uttanasana position.
  • Keep in mind that while doing Uttanasana, try to little down your upper body from the hips and place your hands on the floor just in front of your feet. 
  • Now lower your arms a bit (as much as comfortable).
  • Now try to lift your both the leg up in the air and bend your both the knees and try to place it on the corresponded arms outer facet. 
  • Try to maintain some distance between your both hands, so that you can lift your whole body weight on your both hands and it is also helping to keep the body balance also. 
  • Stay steady during this position for concerning 15-20 seconds, after that slowly-slowly release.
  • For beginners, try to be in this position for 3 to 4 breathe.
  • To release from this position, slowly lower your leg onto the floor and come up with the tadasana position, keep your leg straight and take a deep breath and relax.
  • Now you can again do this asana. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your legs, hip, thigh, shoulder, abdomen and knee, but as you practice more you can do this asana more easily.

Health Benefits of Bakasana (The Crane Pose):


Bakasana Strengthen The Back and Abdominal Muscles:

The regular practice of Bakasana will help to keep our back and abdominal muscles strong and healthy, because while doing Bakasana, our spine is moving downward that helpful to reduce the hunch and squeeze the abdominal muscles. Different studies have been proven that regular practicing of Bakasana helps to improve the flexibility and elasticity of the spine and abdominal muscles, beside this it also helps to reduce the stiffness of the spine, thus reduce the back pain.

Bakasana Improves Digestive Health:

Regular practice of Bakasana can improve our digestive health and it also helps to prevent various types of digestion related issues, such as constipation because while doing Bakasana, it's create lot of pressure on stomach and inner intestine, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and it also promote the production of digestive juice and enzyme that helps in digesting of complex protein and carbohydrate.

Bakasana Strengthen The Forearms, Wrists and Shoulders:

Different studies have been proven that regular practice of Bakasana, can stretch your Forearms, Wrists and Shoulders Muscles, that put extra pressure on this muscle, so that blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this asana also can help to prevent injury in Forearms, Wrists and Shoulders Muscles during exercise and other works.

Bakasana Enhance Sexual Health:

Practicing of Bakasana on a regular basis can enhance sexual performance because while doing this  yoga asana, it squeezes our sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance. Beside this regular practice of this asana also helps to improve the strength of the hips, calf and thigh muscles, and all these body parts are very useful for optimal sexual performance.

Bakasana Relieves Stress and Anxiety

While we are doing this Bakasana, our blood circulation gets increase, which also helps to improve the blood flow to the brain, which mean our brain will get sufficient amount of oxygenated blood and nutrition, which helps to improve the brain function and it also helps to reduce the various types of issue, such as stress, anxiety, headache, etc. This asana is highly recommended to the student, if they practice Bakasana on a regular basis, it can improve their concentration towards studies and they will focus more towards their carrier.

Bakasana Improves Blood Circulation:

When we are doing Bakasana it helps to open the chest muscles that helps improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body.

Bakasana Reduces Belly Fat:

Different studies have been proven that regular practice of Bakasana is very helpful for our abdominal muscles and it also helps to reduce the fat from the belly region because while doing this asana it create lots of pressure on our abdominal muscles that helps to reduce the extra fat from the belly.

Health Benefits of Bakasana


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