Bakasana | Kakasana (Crane Pose | Crow Pose)

Its Time to explore story and pose of everyone fave arm balance ;), i guess :))

Mythology of Bakasana / Kakasana

In Sanskrit:

• Baka = Crane

• Kaka = Crow

• Asana = Posture

Birds like the crow and crane hold deep symbolism in Indian mythology.

• Crows are seen as wise, alert, and messengers of ancestors. In Hindu rituals, offerings of food are often made to crows, symbolizing respect for lineage and wisdom. Kakasana (Crow Pose) embodies sharp focus, adaptability, and awareness.

• Cranes represent elegance, longevity, and meditative stillness. The crane is often associated with sages who could stand in deep meditation, perfectly balanced, like a crane in water. Bakasana (Crane Pose) embodies spiritual balance, clarity, and refinement.

  
  

Both postures remind us that balance is not just physical—it is also about mental steadiness and spiritual awareness.

The Story of the Crow and the Crane

In the forests of ancient India, the crow and the crane were seen as teachers of balance.

The crow, though ordinary, was wise and alert. It could sense danger from afar and was honored as a messenger of the ancestors, reminding people to stay aware and mindful. The crane, on the other hand, was graceful and patient, able to stand for hours on one leg in deep stillness, embodying meditation and clarity.

When we practice Kakasana (Crow Pose), we channel the crow’s sharp focus and adaptability. When we practice Bakasana (Crane Pose), we embody the crane’s elegance and stillness of mind.

Together, these bird postures remind us that true balance in life comes from both awareness and serenity—alertness like the crow, and stillness like the crane.

How to Perform Bakasana / Kakasana

1. Start in a Squat (Malasana): Place feet hip-width apart, knees wide, and palms firmly on the mat, shoulder-width apart. Spread your fingers.

2. Lift the Hips: Come onto the balls of your feet, bringing knees to the backs of your upper arms (close to the armpits for Bakasana; closer to elbows for Kakasana).

3. Shift Forward: Slowly lean forward, bending the elbows slightly. Keep gaze forward (not down) to avoid tipping.

4. Lift the Feet: Engage the core and lift one foot, then the other, off the floor. Balance with knees pressing into arms.

5. Hold and Breathe: Keep squeezing thighs inward, core active, and shoulders broad. Stay for 3–5 breaths, then gently release back to squat.

Variations of the Pose

• Kakasana (Crow Pose): A beginner-friendly variation where the arms are more bent and the knees rest closer to the elbows.

• Bakasana (Crane Pose): A more advanced variation with straighter arms and knees placed higher up toward the armpits.

• Supported Crow with Block: Place a block under the feet for extra lift when learning or both blocks at shoulders

• Supine Crow, lay on back , meets the knees and elbows in midline.

• Using Chair, feet resting on chair while learning shift weight forward.

Benefits of Bakasana / Kakasana

1. Strengthens Arms and Wrists – Builds stability in upper body.

2. Activates Core Muscles – Develops balance and abdominal strength.

3. Improves Focus and Concentration – Requires presence and mental clarity.

4. Enhances Coordination and Balance – Trains physical and mental steadiness.

5. Builds Confidence – Overcoming the fear of falling helps cultivate courage.

6. Energizes the Mind – Uplifts energy and brings lightness after practice.

Disclaimer

• Avoid if you have wrist, elbow, or shoulder injuries.

• Not recommended for people with recent abdominal surgeries or hernia.

• Pregnant individuals should not attempt this posture.

• Beginners may want to practice with a cushion in front of the face to reduce fear of falling.

• Always warm up wrists, shoulders, and core before attempting.

The Role of Bakasana / Kakasana in Well-Being

This posture teaches us that balance comes from focus, strength, and trust. Just like a bird that perches calmly yet alertly, Bakasana reminds us to stay grounded while also preparing to take flight. In life, it reflects the ability to face challenges with courage, focus, and inner strength.

Affirmation for Bakasana / Kakasana

“I am strong, focused, and balanced. I trust my inner power to lift and support me.”