Bakasana - Yoga Crane Balance pose

The Crane balance pose of yoga is also called the Bakasana. This pose is an acrobatic pose and only the young and agile should attempt to do it. It helps to make your wrists supple in addition to nourishing your shoulders, triceps and biceps. This pose involves the balancing of your body weight on your wrists.

You start doing this pose from a standing position. Ensure that your spine is straight. Inhale, and as you exhale, lift your arms to the level of your shoulders. Bend down from your hips and knees. Now lower your arms in between your legs and place your palms flat on the mat. Spread your fingers as wide as you can to reveal the web between your fingers. Placing your palms this way ensures that you have a firm base when you do the following steps.

Press the floor down with your palms using your fingers as well as the heel of the palm. This is an important step to ensure that your wrists are fully supported, as you lift your body weight on your arms. Inhale, and as you exhale pull your belly button inwards and engage the muscles of your abdomen.

Now lift your hips as high as you can without taking your feet off the floor and press your knees into your armpits. And with a deft move push yourself slightly forward to center your body weight on your palms. In the same momentum lift both your feet off the floor and balance yourself on your arms.

Initially you may not be able to lift your legs more than a few inches off the mat. Beginners may place a couple of pillows or a folded blanket in front of them, to prevent hurting themselves if they fall to the floor on their face. This is a common occurrence when you are learning to do this pose.

Be in this position for between three to five breaths initially. Gradually increasing the period for which you stay in this pose. Doing this pose over a period of a few days or weeks, can help you to master it.

Sources:

Yoga Back Bends & Balancing Poses : Yoga Crane Pose

http://www.youtube.com/watch?v=CI32r6fh-dQ

Yoga posture – Bakasana Crane Pose

http://www.yogacards.com/yoga-postures-2/Bakasana-Crane-pose.html

Yoga Exercise - Crane Pose (Bakasana)

http://www.abc-of-yoga.com/info/crane-pose.asp