Bakasana Explained

Bakasana (Crane pose) (Sanskrit: बकासन, IAST: bakāsana), and the similar Kakasana (Crow pose) (Sanskrit: काकासन, IAST: kākasana) are balancing asanas in hatha yoga and modern yoga as exercise.[1] In all variations, these are arm balancing poses in which hands are planted on the floor, shins rest upon upper arms, and feet lift up. The poses are often confused, but traditionally Kakasana has arms bent, Bakasana (the crane being the taller bird with longer legs) has the arms straight.[2]

Etymology and origins

The names for the asanas come from the Sanskrit words बक baka ("crane") or काक kāka ("crow"), and आसन āsana meaning "posture" or "seat".[3] [4]

While different yoga lineages use one name or another for the asanas, Dharma Mittra makes a distinction, citing Kakasana as being with arms bent (like the shorter legs of a crow) and Bakasana with arms straight (like the longer legs of a crane).[5] B. K. S. Iyengar's 1966 Light on Yoga describes only Bakasana, with straight arms. In Sivananda Yoga, Swami Vishnudevananda's 1960 Complete Illustrated Book of Yoga describes only Kakasana, with bent arms.[6] However, practitioners in the west often mistranslate the Sanskrit "Bakasana" as "Crow Pose".[2] [7]

These balancing poses can be dated at least to the 17th century Hatha Ratnavali, where Bakasana is number 62 of the 84 poses said to have been taught by Shiva.[8]

The 19th century Sritattvanidhi describes and illustrates both Kakasana and Bakasana.[9]

In his 1969 book Asana Pranayama Mudra Bandha, Swami Satyananda Saraswati of the Bihar School of Yoga uses the name Bakasana for a different pose entirely (Dandayamana Janushirsasana, pose 5 in Bikram Yoga).[10]

Description

These asanas are arm balances. In Crow Pose, the knees rest on the bent elbows. In Crane Pose, the elbows are straight and the knees are just above the shoulders, requiring flexibility in the hips.[11] According to B.K.S. Iyengar there are two techniques for entering the poses. The simple method is by pushing up from a crouching position. The advanced method is to drop down from Shirshasana (yoga headstand).[12] Some vinyasa yoga practitioners jump in and out of Crane/Crow via Downward-Facing Dog Pose. This can be practised in stages.[13]

Variations

Asymmetric variations include:

Preparation

The arms and shoulders can be strengthened for Crane/Crow by practising moving from High Plank to Low Plank. Other preparatory poses include Downward Dog Pose, Virasana (Hero Pose), and Malasana (Garland Pose).[1]

Claims

Twentieth century advocates of some schools of yoga, such as B. K. S. Iyengar, made claims for the effects of yoga on specific organs, without adducing any evidence. Iyengar claimed that this pose "strengthens the arms and abdominal organs since the latter are contracted."

See also

Sources

Notes and References

  1. Web site: Crane Pose . . 9 April 2011.
  2. Book: Belling, Noa . The Yoga Handbook . 20 February 2008 . New Holland Publishers . 978-1-84537-935-3 . 159.
  3. Book: Sinha, S. C. . Dictionary of Philosophy . 1996 . Anmol Publications . 978-81-7041-293-9 . 18.
  4. Book: Kingsland . Kevin . Kingsland . Venika . Complete Hatha Yoga . registration . 1976 . Arco . 978-0-668-03958-1 . 121.
  5. Book: Mittra, Dharma . Dharma Mittra . Asanas: 608 Yoga Postures . 25 June 2011 . 21 March 2003 . New World Library . 978-1-57731-402-8.
  6. Book: Vishnu-devananda . Swami . Vishnudevananda Saraswati . . 1988 . 1960 . Three Rivers Press . 0-517-88431-3 . plate 110.
  7. Book: Long, Ray . The Key Muscles of Yoga: The Scientific Keys, Volume 1 . 9 April 2011 . August 2009 . Greenleaf Books . 978-1-60743-238-8 . 230.
  8. Book: Srinivasa . Narinder . Gharote . M. L. . Devnath . Parimal . Jha . Vijay Kant . Hatha Ratnavali Srinivasayogi A Treatise On Hathayoga . 2002 . The Lonavla Yoga Institute . Lonavla, India . 81-901176-96 . 98–122 asanas listed; Figures of asanas in unnumbered pages between pages 153 and 154; asanas named but not described in text listed on pages 157–159 . 1st .
  9. Book: Sjoman . Norman E. . Norman Sjoman . The Yoga Tradition of the Mysore Palace . Abhinav Publications . 1999 . 81-7017-389-2 . 73–74, plate 5 (poses 27 and 30) .
  10. Book: Saraswati, Swami Satyananda . Swami Satyananda Saraswati . Asana Pranayama Mudra Bandha . Yoga Publications Trust . 1996 . 1969 . 978-81-86336-14-4 . 299–300 . 2019-03-24 . https://web.archive.org/web/20150807084750/http://www.znakovi-vremena.net/en/Swami-Satyananda-Saraswati---Asana-Pranayama-Mudra-Bandha.pdf . 2015-08-07 . dead .
  11. Web site: Modestini . Eddie . Vinyasa 101: Why Down Dog Is the Secret to Crane Pose . . 2 August 2022 . 28 March 2016.
  12. Book: Iyengar, B. K. S. . B. K. S. Iyengar . . 1966 . 1987 . Schocken Books . New York . 0-8052-0610-8 . 315–317 .
  13. Web site: Heagberg . Kat . Jump From Downdog to Crow in 3 Simple Steps . Yoga International . 2 August 2022.
  14. Web site: Side Crane Pose . . 2011-04-09.
  15. Book: Stearn, Jess . Jess Stearn . Yoga, Youth, and Reincarnation . 9 April 2011 . 1965 . Doubleday . 348.
  16. Book: Hewitt, James . Complete Yoga Book . 1990 . Schocken Books . 357. 978-0-8052-0969-3 .

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