Bakasana (Crane Pose / Crow Pose)
Learned: Asana Lab
See Manual Pages: 98, A-113, A-117
Where this can show up in class: Sutra 1, Peak Pada
This pose can be done in the following orientations: Arm Balance.
This pose contains the following overall actions: Forward Fold.
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | |||
| Back/Second Leg | X | X | |||
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
Eyes/gaze |
Hands |
Crown Feet |
Between knees and upper arms Core Between heels and butt |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
Supine Bakasana Baddha Konasana Goddess / Malasana Malasana [Low] Galavasana Prep / Eka Pada Galavasana Prep Hands to floor, shift forward and back |
Malasana [Low] Baddha Konasana Galavasana / Eka Pada Galavasana Eka Pada Bakasana Lolasana Parsva Bakasana / Parivrtta Bakasana |
Pada Hastasana (for wrist flexion) Setu Bandhasana w/ block Constructive rest Jathara Parivartanasana Apanasana Halasana Viparita Karani |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
Hip opener |
Core Upper abdominals |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| Need to do supine | Supta Baddha Konasana, remove low back tunnel, engage core, big toes together, little toes apart, knees to triceps |
| Knees too far to outside | Hands between legs, squeeze knees into upper body |
| Leading w/ butt | Bring feet to butt, round upper back, like being pulled up by belly button |
| Looking down | |
| Muscling into pose | |