Bakasana Or Crane Pose Steps & Benefits




Bakasana or Crane Pose is an asana that is considered the Asian symbol of happiness and youthfulness. People of China consider this asana as a symbol of longevity. This asana is equally beneficial for both men and women, but it plays an important role in making the body of women slim.

Bakasan yoga is considered the best posture for strengthening the muscles and arms of the stomach and back. Although there is some difficulty in doing this asana, once the balance of the body is formed, it can be practiced easily. In this article, you will learn about how to do Bakasan Yoga and the benefits of Bakasana Or Crane Pose.

What Is Bakasana Or Crane Pose?

Bakasan is made up of two Sanskrit words Bak (Baka) and Asana, where “Baka” means “Buck” or “Crane”, and “Asana” means “Yoga Pose”. While doing this asana, the balance of the body is made by raising the legs like a heron, that is why it is called Bakasana Or Crane Pose.

The yoga pose resembling Bakasana is Kakasana, both of which have slight variations but the benefits are the same. This asana is very popular among people for removing various disorders of the body including bones and muscles.

Preparatory Poses:

There are some other asanas that you should practice before practicing Bakasana Or Crane Pose, and these asanas are also beneficial in maintaining health and removing many disorders from the body.

  • Adho Mukha Svanasana Or Downward-facing Dog Pose
  • Baddha Konasana Or Bound angle pose
  • Balasana Or Child’s Pose
  • Phalakasana Or Plank Pose
  • Virasana Or Hero Pose

(Also Read: Sirsasana Or Headstand Steps & Benefits)



Steps To Do Bakasana Or Crane Pose:

It is generally believed that Bakasana Or Crane Pose is a difficult pose, so before practicing this asana, get the right information about how to do it, only then practice the asana. The correct way to do Bakasana Or Crane Pose is as follows.

Step 1:

First of all, stand upright in the Tadasana posture on the floor.

Step 2:

After that, bending down, open both your palms and keep them on the ground. The fingers should be straight forward and open and the elbow should be bent slightly.

Step 3:

Then bend your arms and try to bring your knees as close to the armpits on the floor as possible.

Step 4:

Press your knees slightly with your arms and try to lift the toes off the ground.

Step 5:

After this, raise your hips upwards and try to balance the body on the arms.

Step 6:

Keeping the neck straight, bring your head in the same order. Look in front and focus on one place.

Step 7:

After focusing on a point, when the balance of the body is reached, then bring your feet as close to each other as possible.

Step 8:

After this, lift both legs in the air by keeping the weight of the whole body on the palms and maintain the balance of the body on the palms.

Step 9:

Your hips should also be upward.

Step 10:

Breathing normally, stay in this posture for 15 to 20 seconds and then slowly return to your original position.

(Also Read: Kumbhakasana Or Plank Pose Steps & Benefits)



Follow Up Poses:

Do these yoga poses to ease and comfort after doing these yoga poses. These yoga poses are…

  • Adho Mukha Svanasana Or Downward-facing Dog Pose
  • Chaturanga Dandasana Or Four-Limbed Staff pose
  • Plank Pose Or Phalakasana

Beginner’s Tips:

If you have a problem or are troubled by some other disease, then do not panic, but take the help of yoga. With its regular practice, you will be able to get rid of all diseases as well as get a glowing face and a curvy body and for this, you do not need to take much time.

(Also Read: Steps And Benefits Of Padmasana Yoga)



Benefits Of Pose Or Bakasana:

Since the whole body is involved in performing this asana, it benefits all the parts of the body. By doing Bakasana Or Crane Pose, not only does one build confidence in the person, but he is also strong emotionally. Apart from this, there are other advantages to doing Bakasana Or Crane Pose.

For Mental Strength:

A person is physically and mentally strong by doing the Bakasana Or Crane Pose on the scheduled time per day and he can easily cope with all kinds of problems. By doing this asana, one develops such ability in the person that he does not become emotionally weak.

Making Body Flexible:

By doing the Bakasana Or Crane Pose the muscles of the body are flexible which makes the person’s body look attractive. By doing this asana, the wrist and arms are also strong, so that the person does not get hurt easily in the hands.

Toning The Spine:

By doing the Bakasana Or Crane Pose, the muscles of the back and abdomen are in a straight state. This makes it easier to tone the spine due to which the risk of bone-related diseases is reduced.

Increase in concentration:

Since the entire weight rests on the palms while doing the Bakasana Or Crane Pose, the person keeps the weight of his body in full focus, only then this asana is completed. Due to this, the concentration of the person increases, and he/she gets more focused and does their work.

Make The Hip Stronger:

Women, in particular, take various measures to reduce their hip fat. By doing this asana, the excess fat deposited on the hips decreases, and the hips are strong and attractive.

Strengthens The Nervous System.

By doing Bakasana Or Crane Pose, the person’s nervous system is strengthened, due to which his immunity increases and he does not have an appetite, constipation, and stomach problems.

Improve Digestion:

By doing this asana, a small amount of acid is made in the stomach of the person, due to which there is no burning sensation or sour belching in the chest, and digestion is better. Bakasan can be quite beneficial for people who have indigestion problems.

Body Development:

Crane Pose Or Bakasan plays a very important role in the development of the body. It not only makes the body flexible but also works to conduct the functions of various organs of the body properly, due to which the person does not have physical disorders.



Precautions To Do Bakasana Or Crane Pose:

  • Do not lift your hips (buttocks) too much while doing the Bakasana Or Crane Pose, otherwise, the tension in the arms may cause pain.
  • While doing this asana, first rest all the weight of the body on the arms, after that lift the ankles from the ground otherwise you may fall.
  • If you are struggling with a serious illness, then you should not do Bakasana Or Crane Pose.
  • Do not take rest if there is a shoulder injury, heart-related disease, or suffering from Carpal Tunnel Syndrome.

(Also Read: Simhasana Or Lion Pose | Steps To Do | Benefits)


Bakasan is a very good posture of yoga science. To perform Bakasan, your hands should be strong enough to lift the weight of the entire body. But first, you have to overcome your fear of your mind that you should not fall while practicing. Even if you fall down, take a deep breath and praise yourself for trying and practice again. Apart from this, it is necessary to do yoga in advance.

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