Yoga and Ayurveda are considered the first medical therapies of human civilization. Since ancient times, that is, ever since the development of human society, both these sciences, based on nature, have flourished.
One such asana of yoga science is Vakasana/The Crane Pose. This asana is also called Kakasana/The Crow Pose. The word Bakasana is made up of two Sanskrit words. The first word, Bak, means crane bird, while the second word, Asan, means sitting. That is, its literal meaning is to sit like a heron.
This asana is also called Kakasana. The word Kakasana is made up of two words of the Sanskrit language. The first word is Kaak/Kag, which means ‘crow bird’. At the same time, the other word, asana, means sitting. That is, its literal meaning is to sit like a crow.
In this article, I will give you information about Vakasana/Bakasana or Kakasana, apart from the benefits of Bakasana, the correct way of doing Bakasana, the method and precautions.
What is Bakasana/Kakasana?
In Asia, the heron has been considered a symbol of prosperity and youth since ancient times. In China, the heron is regarded as a symbol of long life. Bakasana/Kakasana encompasses all these three symbols, and by practising this asana, all these three main qualities start becoming a part of your personality.
It takes some time to do this asana with complete confidence. But it will seem easy and fun once you get used to it. This asana can change your outlook towards living life.
Difference between Bakasana and Kakasana
The reason behind calling Bakasana Kakasana is that both are bird-sitting postures. Apart from this, there is a slight difference between the asanas. In Vakasana, the yogi’s body is shaped like a heron, whereas in Kakasana, the body is like a crow.
In Kakasana, the position of the hands is slightly more inclined towards the feet, so the knees come near your triceps. Meanwhile, in Vakasana, the hands have to be kept somewhat straight.
Benefits of doing Bakasana
Bakasana is a Hatha Yoga asana of intermediate/basic level difficulty. This should be done for 30 to 60 seconds at a time. By doing this, the upper back gets stretched. Meanwhile, the arms, lower abdomen, and wrists become more muscular.
Strong core muscles create a solid base to perform this asana. Strong core muscles give you the strength to lift your knees off the ground and bring them closer to your upper arms. With its continuous practice, the body becomes so light that the wrists become strong enough to bear the entire body’s weight.
Apart from this, there are many benefits of practising Bakasana. As,
· It strengthens your wrists and hands.
· The spine becomes toned and firm.
· Upper back gets a good stretch.
· This asana improves the balance and focus of your body.
· Your mind and body start preparing for challenges.
· The lower abdominal muscles become more robust, and digestion improves.
· The inner muscles of the thigh start becoming more muscular.
· Practicing daily makes you feel strong and confident.
Correct way to do Bakasana/Kakasana
Initially, you will want to keep your hips away from your heels as you lift them higher. But while doing the asana, the ankles and hips must be kept close. When you raise your feet from the floor, your upper hands must be pressed on the shins. At the same time, the groin will have to be pushed into the pelvis so that you can easily lift yourself.
Method of doing Bakasana/Kakasana
· Start Bakasana with Parvatasana (Mountain Pose).
· Bring both your legs closer and place your hands on the ground.
· Remember that both your hands should be on the ground equal to shoulder width apart.
· Now raise your hips upward.
· The tension will be in the core muscles as the knees come closer to the upper triceps.
· For Kakasana, bend the elbows slightly so the knees can rest on the upper arms.
· Look forward and slowly lift your feet off the floor.
· Slowly bring the body weight on the hands.
· Remain in this posture for a few seconds.
· If you want to do Bakasana, your hands must be more robust.
· Slowly bring the legs down and sit in Uttanasana.
Things to keep in mind before doing Bakasana/Kakasana
Bakasana/Kakasana should be practised only in the morning. But if you are doing this asana in the evening, you must have your meal at least 4 to 6 hours before.
2. It is also essential to ensure that before doing the asana, you have defecated and your stomach is empty.
Avoid practising Bakasana/Kakasana if you have the following problems.
1. Carpal Tunnel Syndrome
2. Pain in the wrist or any muscle of the body
If you have any other serious medical problem, please consult a doctor before practising Bakasana. Practice this yoga asana only under the supervision of a trained yoga trainer.
Conclusion
Bakasana is a perfect asana of yoga science. To do Bakasana, your hands should be strong enough to lift the entire body’s weight. But first, you have to overcome the fear in your mind that you might fall while practising. Even if you fail, take a deep breath, praise yourself for your effort, and practice again. Apart from this, to do Bakasana, you must have already been doing yoga.