Wade through life's waters

Today, let's take a look at the Bakasana, or the crane pose. "Baka" means crane in Sanskrit. This version of Bakasana symbolises the crane standing on one leg while patiently waiting to catch its prey. Consequently the crane pose induces balance and the qualities of immense patience in the practitioner. The pose also calms the mind, making it focused despite the chaos one faces in life.

Bakasana

• Relax in the standing position with the feet together.
• Raise the arms over the head.
• Bend forward from the hips, keeping the trunk, head and arms in a straight line and transferring the weight to the left foot.
• Simultaneously raise the right leg straight back keeping it in line with the trunk.
• Slowly touch the toes of the left foot with both hands while raising the right leg as high as possible.
• Keep both legs straight and the gaze fixed at one point on the floor.
• Hold the pose for 30-60 seconds.
• Return to the upright position by reversing the order of movements and repeat on the other side.

Benefits

• Strengthens the back, hip and leg muscles.
• Improves blood circulation and gives beneficial compression to the abdominal organs.
• Aids concentration, balance and nervous coordination.

Caution

People with back or heart problems, high blood pressure or vertigo should not practise this asana.

Bharat Thakur guides you through practices that will connect you to the wisdom of the ancient Indian science of exercising.