Bakasana

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Bakasana, Crane pose, balancing with straight arms

Bakasana (Crane pose) (Sanskrit: बकासन, IAST: bakāsana), and the similar Kakasana (Crow pose) (Sanskrit: काकासन, IAST: kākasana) are balancing asanas in hatha yoga and modern yoga as exercise.[1] In all variations, these are arm balancing poses in which hands are planted on the floor, shins rest upon upper arms, and feet lift up. The poses are often confused, but traditionally Kakasana has arms bent, Bakasana (the crane being the taller bird with longer legs) has the arms straight.[2]

Etymology and origins

Kakasana, Crow Pose, in the 19th century Sritattvanidhi manuscript in the Mysore palace

The names for the asanas come from the Sanskrit words बक baka ("crane") or काक kāka ("crow"), and आसन āsana meaning "posture" or "seat".[3][4]

While different yoga lineages use one name or another for the asanas,

Swami Vishnudevananda's 1960 Complete Illustrated Book of Yoga describes only Kakasana, with bent arms.[7] However, practitioners in the west often mistranslate the Sanskrit "Bakasana" as "Crow Pose".[2][8]

These balancing poses can be dated at least to the 17th century

Hatha Ratnavali, where Bakasana is number 62 of the 84 poses said to have been taught by Shiva.[9]

The 19th century Sritattvanidhi describes and illustrates both Kakasana and Bakasana.[10]

In his 1969 book Asana Pranayama Mudra Bandha,

Swami Satyananda Saraswati of the Bihar School of Yoga uses the name Bakasana for a different pose entirely (Dandayamana Janushirsasana, pose 5 in Bikram Yoga).[11]

Description

Kakasana, Crow Pose, with bent arms

These asanas are arm balances. In Crow Pose, the knees rest on the bent elbows. In Crane Pose, the elbows are straight and the knees are just above the shoulders, requiring flexibility in the hips.

B.K.S. Iyengar there are two techniques for entering the poses. The simple method is by pushing up from a crouching position. The advanced method is to drop down from Shirshasana (yoga headstand).[6] Some vinyasa yoga practitioners jump in and out of Crane/Crow via Downward-Facing Dog Pose. This can be practised in stages.[13]

Variations

Asymmetric variations include:

Preparation

The arms and shoulders can be strengthened for Crane/Crow by practising moving from High Plank to Low Plank. Other preparatory poses include Downward Dog Pose, Virasana (Hero Pose), and Malasana (Garland Pose).[1]

Claims

Twentieth century advocates of some schools of yoga, such as B. K. S. Iyengar, made claims for the effects of yoga on specific organs, without adducing any evidence.[17][18] Iyengar claimed that this pose "strengthens the arms and abdominal organs since the latter are contracted."[19]

See also

  • Bhujapidasana
    – a similar hand-balancing pose, with the feet crossed in front of the body
  • Tittibhasana - a hand-balancing pose with the feet stretched straight out in front

References

  1. ^ a b "Crane Pose". Yoga Journal. Retrieved 9 April 2011.
  2. ^
    ISBN 978-1-84537-935-3
    .
  3. ISBN 978-81-7041-293-9
    .
  4. ISBN 978-0-668-03958-1
    .
  5. ISBN 978-1-57731-402-8
    . Retrieved 25 June 2011.
  6. ^
    ISBN 0-8052-0610-8
    .
  7. ISBN 0-517-88431-3
    .
  8. ISBN 978-1-60743-238-8
    . Retrieved 9 April 2011.
  9. ISBN 81-901176-96
    .
  10. ISBN 81-7017-389-2.[permanent dead link
    ]
  11. ISBN 978-81-86336-14-4. Archived from the original
    (PDF) on 2015-08-07. Retrieved 2019-03-24.
  12. ^ Modestini, Eddie (28 March 2016). "Vinyasa 101: Why Down Dog Is the Secret to Crane Pose". Yoga Journal. Retrieved 2 August 2022.
  13. ^ Heagberg, Kat. "Jump From Downdog to Crow in 3 Simple Steps". Yoga International. Retrieved 2 August 2022.
  14. ^ "Side Crane Pose". Yoga Journal. Retrieved 2011-04-09.
  15. ^ Stearn, Jess (1965). Yoga, Youth, and Reincarnation. Doubleday. p. 348. Retrieved 9 April 2011.
  16. ISBN 978-0-8052-0969-3
    .
  17. ^ Newcombe 2019, pp. 203–227, Chapter "Yoga as Therapy".
  18. ^ Jain 2015, pp. 82–83.
  19. ^ Iyengar 1979, p. 317.

Sources

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