Yoga Central - Crane Pose

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Yoga Central - Crane Pose
By: Mercedes Aspland

This is the latest article in our yoga central series and today we will be looking at a pose known as crane pose or Bakasana. We will look at how to properly carry out the pose, the benefits you can get from it and anything that you need to consider before beginning. Please read the entire article before trying the pose.

How to Carry Out the Pose

We have put together instructions on how to carry out the pose correctly however there are also a number of modifications that can be done to make the pose easier as well as deeper. These modifications will be found lower in the article.

1. Begin the pose by squatting on the floor with the inner feet a few inches apart. You may find it difficult to keep the heels on the floor and so you can prop them up on a blanket. Spread your knees so they are slightly wider than your hips. Bend forward and place your body between your legs with your hands on the floor. The lower arms should be against the shins.

2. Snuggle the body in against the thighs and your shins into your armpits. Lift up onto the balls of your feet and lean the body forward more. The aim is to contract the body and round the spine and the best way to do this is to keep your tailbone as close to your heels as possible.

3. As you exhale lean forward slightly more and just life the balls of your feet off the ground. The legs should be pressed against the upper arm which will be taking your weight. If you are new to this pose then this could be a good place to stop otherwise progress to step 4.

4. Press the legs against the arms and the hands firmly into the floor and begin to straighten the arms. The arms should be angled slightly forward from the floor and the knees should be pressed against the upper arms near the armpits. Keep your head in a neutral position and look at the floor. You can lift your head and look forward but only do this if you can do it without compressing the neck.

5. Remain in this pose for between 20 and 60 seconds. The release your feet back down to the floor and come into a squat position again.

Tips and Precautions

This is a pose that you should not carry out if you are pregnant. In addition if you suffer from repetitive strain injuries like carpel tunnel syndrome then this is a pose that may not be advisable for you.

One of the hardest things that people new to this pose find is the fact they tend to life their bottom. It is important that you keep your bottom and heels as close together as possible. The best way to do this is when you are ready to lift your feet off the floor push the upper arms against the shins and draw your inner groins deep into the pelvis to help you with the lift.

Benefits and Focus

This pose is thought to focus on the wrists however that is not the only benefit that can be got out of it. Practising this pose will not only help you to strengthen your wrists and arms but will also help you strengthen the upper back and the abdominal muscles which could help with posture. It will also aid with opening up the groins and toning up your abdominal muscles. All in all it can be very helpful for the back and aid in good back health in the future.

This article has been supplied by alternative therapies directory. You can also find more information on our Yoga page.

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