Bakāsana

Classical Description

The Haṭha Ratnāvalī describes:

“Place the palms on the ground, elbows slightly bent. Rest the knees on the back of the arms, near the armpits. Lift the feet off the ground and balance the body on the hands. This is Bakāsana.”

The name derives from baka (crane), for its resemblance to this wading bird balanced on its legs.

Technique

1. From a squat, place the palms on the floor shoulder-width apart
2. Spread the fingers to create a wide base
3. Bend the elbows slightly backward
4. Raise the hips and place the knees on the back of the arms
5. Lean forward, transferring weight onto the hands
6. Lift one foot, then the other
7. Bring the feet together behind, heels toward the buttocks
8. Gaze slightly forward, not directly at the floor below

Benefits According to the Texts

The Haṭha Ratnāvalī indicates:

• Strengthens arms, wrists, and shoulders
• Develops concentration and balance
• Tones the abdominal organs

The Gheraṇḍa Saṃhitā adds:

• Strengthens the core
• Develops coordination
• Prepares for more advanced balances

Notes

Bakāsana is frequently confused with Kākāsana (crow posture). The technical difference is that in Bakāsana the arms are straighter, while in Kākāsana they are very bent and the knees rest closer to the armpits. Both develop similar strength and balance. The crane (baka) symbolizes patience and concentration in Indian tradition. For beginners, it is helpful to place a cushion in front in case balance is lost forward.