Bakasana comes from the word "baka" and is translated as crane pose. Most students who are new to Bakasana may find it difficult to lift themselves off the floor so it may be helpful to use modifications or props when first practicing this pose. The most important beginner’s tip for this pose is that the heels and hips should be close together with the body tucked in tight. Once the feet are off the ground, the upper arms should be placed against the shins for better support while the groin is pushed into the pelvic region. This makes it easier to balance the body. To perform Bakasana, you need good strength of the wrist, hands, core and shoulders along with a sense of balance to maintain the position for up to 20 seconds. Bakasana is the foundation and key to all other arm balances in yoga.
Caution: Those with high blood pressure and cerebral thrombosis should avoid this asana. Do not practice this pose if you have chronic wrist or shoulder injury, or if you have carpal tunnel syndrome. Women who are pregnant should also avoid this pose. Always work within your own range of limits and abilities. Prior to beginning any exercise regimen including yoga, talk with your doctor first about any medical issues.
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