BAKASANA

The word “baka” is derived from a Sanskrit word meaning “crane” and “asana” meaning “posture” or “seat”. 

STEPS TO BE FOLLOWED:

• Stand straight with your feet apart (wider than your hips). 

• As you exhale bend your knees, place your palms on the mat between your knees, your knees pointing sideward and behind your arms (triceps). 

• Place your palms firmly on the mat. 

• Now lift your right foot off the mat and balance your weight. 

• Slowly lift your left foot off the mat, your body weight completely resting on your palms. 

• Engage your core and tighten yours abs. 

• Stay in this posture for 7-10 breaths (each breath must be 6-8 seconds). 

• Now slowly drop your one foot down and then the other.  

• Drop your knees on the mat, sit on your heels and relax in shashankasana.  

BENEFITS: 

• It helps in strengthening the arms and wrists. 

• It helps in stretching the upper back. 

• It helps in strengthening the abdominal muscles. 

• It helps in opening the groins. 

• It helps in toning abdominal muscles.  

CONTRA-INDICATIONS: 

• Carpel Tunnel Syndrome, Severe back pain, Knee injury, Frozen shoulder, Pregnancy.  

DISCLAIMER: – PLEASE PRACTICE UNDER THE SUPERVISION OF YOGA TEACHER/ YOGA EXPERT.