Tadasana Tuesday - Bakasana

Bakasana - Yoga Pose of the Week!

Also Known As Crane or Crow

Prenounced (bahk-AHS-anna)

What does it mean?

baka = crane

How do you do it?

1. Squat down from Tadasana with your inner feet a few inches apart. Separate your knees wider than your hips and lean the torso forward, between the inner thighs.

2. Stretch your arms forward, then bend your elbows, place your hands on the floor and the backs of the upper arms against the shins.

3. Lift up onto the balls of your feet and lean forward even more. Begin taking the weight of your torso onto the backs of the upper arms while continuing to gaze forward and keeping heart open.

4. Take feet off the floor, one at a time, so you come to balance with both feet up.

5. Try to stay in this pose for 3-5 deep breaths.

Beginners: Try lifting one foot up at a time to get a feel for how far forward you need to bring yourself. Do not let your head drop. This will cause you to tip forward and lose balance. Put a blanket in front of you so you won’t be afraid of hitting your head if you fall. Everyone falls when learning this pose.

Advanced: Once you come up into the pose, do not let your elbows splay out to either side. Work on straightening your arms. Tuck the heels in close to your butt, and jump back to Chaturanga.

Benefits

• Strengthens arms and wrists
• Stretches the upper back
• Strengthens the abdominal muscles
• Opens the groins
• Tones the abdominal organs

A bit about our Author, Camille Brown: Hi there and welcome to my segment, The Daily Om. I'm a twenty-something lover of health, fitness, yoga, personal style, reiki, nature, travelling, and capturing those special moments in life that matter the most. My daily goal is to be the best I can, give all I know about yoga, holistic living, and just living your most authentic natural life. I will offer challenging asanas that will push your personal limits in order to achieve success on the mat and offer insight mantras to get your day started your day on a positive note. Remember, "A day without laughing is a day wasted."

Read more from her at http://lotusflowerwellness.blogspot.com/