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Bakasana (Crane Pose)
BENEFITS Activates a flexion pattern throughout your spine (articulating your joints in otherwise often-neglected ways) while awakening the apanic force that removes excess from your body and mind; strengthens your shoulders and abdominals; squeezes and stimulates your lower digestive organs.
INSTRUCTION Squat down with your feet together and your lower back rounded. Open your knees and bring them to the outside of your shoulders. Squeeze the outsides of your shoulders with your knees, placing your hands on the floor in front of you with your index fingers pointing straight ahead. Press your spine up between your shoulder blades to round your upper back. On an inhalation, roll your pubic bone up toward your navel, coiling your lower back as you straighten your arms and lift your feet off the floor. To encourage the coiled flexion of your spine, bring your feet into dorsiflexion by drawing your toes toward your knees. When you come to full height, extend your feet and point your toes backward. Then, lift your head and gaze down softly. Hold for 5–10 breaths.
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About Our Pro
Teacher and model Ty Landrum is director of the Yoga Workshop in Boulder, Colorado. He teaches Ashtanga Vinyasa Yoga in the contemplative style of his mentors, Mary Taylor and Richard Freeman. With a PhD in philosophy, Ty has a special touch for explaining the theory of yoga with color and creativity. As a teacher, he’s passionate about sharing the brilliance of yoga with anyone willing to learn (for more information, go to tylandrum.com).