Bakasana
Crow Pose
Hover with us in the brave skies of our Bakasana Uncovered. Like a raven confidently circling above the city rooftops, this crow pose brings bravery and self-confidence into your urban life.
Category: Forward Bends
Forward Bends are asanas in which you gently stretch muscles and joints. They promote suppleness and mobility. Breathing in Forward Bends has a relaxing effect: you supply your muscles with oxygen and release tension.
VAYUS
Each of the five Prana Vayus plays an essential role in our body and mind. They move and direct energy in specific directions, each with its own special area of influence and function. Crow Pose has its own unique effects on these vayus.
Apana Vayu – The Grounding Force
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Bakasana, or the crane, works on Apana Vayu, the downward-directed energy located in the pelvic area. Through the concentration on balance and the lifting of the pelvis, this asana can have a stabilizing effect on the lower body. If you feel unbalanced or uprooted, Bakasana could help you center yourself again.
Samana Vayu – The Balancing Force
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Samana Vayu, the energy that fosters inner balance in the solar plexus, is stimulated through the emphasis on the core musculature in Bakasana. This energy helps calm the thoughts and foster mental clarity. If you feel mentally scattered or overwhelmed, this posture could help you refocus.
Prana Vayu – Expansion of Consciousness
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The open position of the ribcage in Bakasana supports Prana Vayu, the ascending energy in the heart space. It helps deepen the breathing and distribute the life energy throughout the entire body.
CHAKRAS
Swadhisthana Chakra (Sacral Chakra)
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In the lower abdominal cavity, below the navel, is the Swadhisthana Chakra. It stands for creativity, emotions and our ability to surrender to the flows of life. Bakasana activates this chakra by requiring flexibility and the letting go of fears in order to come into balance. Through this activation, our creative energy is released and emotional blockages are dissolved.
Anahata Chakra (Heart Chakra)
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The Anahata Chakra, our heart chakra, is addressed through the deep concentration and the trust that Bakasana requires. This asana opens the heart and strengthens the trust in oneself and in one's own abilities. Bakasana encourages us to meet ourselves and others with love and compassion by focusing us on our inner point of balance.
Ajna Chakra (Brow Chakra)
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The Ajna Chakra, also known as the third eye, is located between the eyebrows and is the seat of our intuition and mental clarity. Bakasana requires an intense focus and inner calm to hold the balance. Thereby the Ajna Chakra is stimulated, which can lead to increased intuition and better decision-making ability. This asana can support us in seeing more clearly and using our inner wisdom to reach our goals.
KOSHAS
Annamaya Kosha (Physical Body)
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Annamaya Kosha encompasses the entire physical body. Bakasana strengthens arms, wrists and abdominal musculature and improves balance and coordination.
Pranamaya Kosha (Energy Body)
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Pranamaya Kosha is the flow of energy in the body. Bakasana fosters the flow of prana into the upper body, especially in the arms and the solar plexus, and thus helps activate the inner energy.
Manomaya Kosha (Mental Body)
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Manomaya Kosha governs emotions and thoughts. Bakasana requires concentration and focus, which helps calm the mind and minimize distracting thoughts.
Vijnanamaya Kosha (Intellectual Body)
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Vijnanamaya Kosha stands for intuition and deeper understanding. Bakasana can foster self-perception and help overcome obstacles or fears.
Anandamaya Kosha (Spiritual Body)
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Anandamaya Kosha represents a state of bliss. Reaching Bakasana can evoke a feeling of joy and contentment, especially when it succeeds after effort and practice.
DOSHAS
Vata
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Although Bakasana is an intense posture, it can stabilize the Vata dosha when performed correctly. The grounding through the hands and the concentration on balance can help calm the restless Vata dosha and foster a feeling of safety and grounding. Vata types benefit from performing this asana in a calm and controlled way to bring grounding and stability into their mind and body.
Pitta
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Bakasana can reduce the Pitta dosha by directing the energy and focus of Pitta in a challenging but not overheating way. Pitta types should make sure to practice this asana without excessive ambition or competition to reduce the inner heat and pressure. The pose helps control the fire of the Pitta dosha while at the same time fostering determination and willpower, but without the urge to overexert.
Kapha
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Bakasana enlivens and activates the Kapha dosha by energizing the body and balancing the heaviness and sluggishness that are often connected with Kapha. This pose brings movement and warmth into the body and can help break through the natural tendency of the Kapha dosha toward sluggishness. Practicing Bakasana can help Kapha types feel lighter, more energized and more alert.
Key Information for Correct Execution
Meet Geraldine, a certified yoga teacher and psychology student who emphasizes mindfulness and alignment to inspire people toward a more peaceful life.
Common Mistakes
Important mistakes that should be avoided are the gaze that is not directed forward, and the knees that are too far away from the armpits.
Our Tip
A tip for this posture is to pay attention to the base of your hands. Think of the hands and feet of a gecko sticking to the wall. Your hands should be just as supportive on the floor. Make sure you create a stable foundation with your hands to stand safely and stably in the crow pose.
Physical Effect
Arm Strength
Bakasana, also known as the crow pose, requires a strong activation of the arm musculature, especially the triceps brachii, the brachialis and the forearm musculature. The posture fosters not only the building of strength in these areas but also improves proprioceptive perception, which leads to a better coordination of movements.
Core Stabilization
The core musculature, including the rectus abdominis, the transversus abdominis and the lateral abdominal musculature, must be strongly activated during Bakasana to keep the body in a stable position. This strong activation fosters the strengthening of the core musculature, which contributes to a better posture, balance and general physical fitness.
Wrist Mobility
Bakasana challenges the wrists and fosters their flexibility and strength. Throughout the entire posture, pressure is exerted on the wrists, which strengthens the carpal bones, ligaments and tendons. This can help reduce the risk of injuries such as carpal tunnel syndrome and improve general wrist function in everyday activities such as typing or lifting objects.
Effects on Psyche and Emotions
Focus & Clarity
Bakasana, known as the crow pose, requires a pinpoint concentration and balance. This intensified awareness of the present moment can help clear the mind and minimize distractions.
Overcoming Fear
For many, the thought of balancing the entire body weight on the hands can evoke fear. By practicing this posture, one can learn to let go of fears and act more courageously.
Inner Strength & Perseverance
Bakasana is not only a demonstration of physical strength but also of will and determination. Holding this position strengthens the inner belief system and fosters the ability to hold on through difficult times.
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Author of this Asana
Manish Rana is a certified yoga teacher and founder of asanaverse.de. He writes about topics around yoga, ayurveda and meditation. Manish owes his deep connection to yoga to his Indian roots, through which he came into contact with this practice early on.
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