Beginners consider this asana something transcendent, a pink dream and the limit of their capabilities. Crane pose in yoga, according to those who take the first timid steps on the mat, is so difficult that there can even be no question that it can be mastered in just three or four classes, subject to all the principles of constructing this provision.
Bakasana: mastering in stages
The crane pose, or bakasana (“tank” in Sanskrit - the crane), is a simple handstand in the lower emphasis when the body is located diagonally above the floor.
There are three options for performing:
- Zero level, in which the practitioner learns to balance on his hands, resting his lower leg in triceps. In this embodiment, the arms are bent almost at a right angle, and the body is located almost parallel to the floor, which greatly simplifies the development of the position.
- The basic version, in which 85-90% of the weight falls on the hands, and the emphasis on the legs in the triceps is reduced to the possible limit. The body is located at an angle of 55-75 degrees above the floor, which makes it possible to work deeper into the corset and the broadest muscles of the back and straighten your arms more.
- An advanced level involves straight arms and a shift in body weight more forward.
The essence of the situation
How to learn a crane pose, if you go to a yoga studio for the recommendations and explanations of a competent teacher there is no way? At home, it is also possible to master bakasana without problems. Many try to run the advanced version right away, ignoring simple versions. This is the first mistake, because in order to be able to perform complex asanas, you first need to master simple modifications that give an understanding of the essence and practical skills.
Most believe that the crane pose in yoga is performed thanks to strong hands. This is an erroneous opinion. The basic version of the asana is performed solely due to balancing, that is, the ability to distribute the body weight evenly on the fulcrum, positioning the center of gravity exactly above them, without fear of "pecking" the nose down. And only in the advanced version is some kind of muscle strength important.
Entry level: how to do it?
The crane's pose in yoga is based on getting rid of a feeling of fear of an inverted position, when the pelvis is above the head and the legs are not involved at all as a support. It is psychology that is most important in trying to master this pose: as long as fear fetters the body, nothing happens, the bird does not fly up. Therefore, at the initial stage of development, it is necessary to feel confidence in the hands without raising the pelvis high so that the body weight does not shift too forward.
To do this, do the following steps step by step:
- From the squatting position, spread your knees to the sides and press your palms tightly to the floor at shoulder width (or slightly more). Position the elbow joints exactly above the wrists and bend your arms slightly at the elbows, rest your feet on the hands on top, slightly shift the weight forward, lifting to the tips of the fingers. It is important to feel that the weight has gone as far as possible, and the feet are only a point to maintain the necessary balance.
- When confidence in the position is achieved, try to lift one foot from the floor in turn, until the feeling of confidence and control is fully mastered.
- The next step is to remove both feet from the floor. To do this, do all the previous movements, but take the chest forward a little more. The shifted center of gravity will lift the body above the floor if the weight in the hands is evenly distributed, and the legs themselves come off the floor. This is a necessary indicator of the ability to shift body weight from one fulcrum to another (from feet to hands).
Advanced option
If the basic level of bakasana is carefully mastered (the posture is rebuilt on the first try and is fixed for at least 30 seconds), then you can proceed to a deeper version. To do this, the interscapular zone should be activated, rounding the back and raising it higher. You should also include the muscles of the hips and the press so that they are as close to each other as possible. Gradually straighten your arms until the elbows become completely straight, while it is important to divert the body weight more forward to maintain balance. This is not the easiest position, but as you master and harmoniously work the whole body, everything will surely work out.
This photo of a crane pose in yoga clearly shows how important it is to correctly position the body weight above the fulcrum.
Important subtleties for quick development
In order to easily and without too much stress master the crane pose in yoga, you should know a few key points due to which prolonged fixation of the pose will not be a problem.
- Make sure that the forearms are parallel to each other, it is unacceptable to move apart with the elbows to the sides. Otherwise, the body will fall down, and not fly up.
- When both legs are in the air, it is best to connect the feet with the tips of the toes, then the legs will be more controlled in space, especially when a deep level study is underway.
- It is important not to lower your head down, otherwise a somersault forward due to excessive shift of body weight.
- Try to keep the pelvis above the line of the chest or shoulders. This makes it possible to reduce the power load on the stabilizer muscles.
Leading poses
It should be borne in mind that before you begin to master the crane pose in yoga, you need to prepare the body with simpler asanas: for example, to strengthen the shoulder girdle and wrists, use different options for the strap, push-ups and dolphin pose for the ability to distribute body weight on the hands with minimal resting on the legs. It will also not be superfluous to work in different versions of the dough, in order to strengthen the press. At the same time, at the beginning of work with bakasana, padahastasana should already be worked out, which stretches the wrists and the back surface of the legs, because without deep folding in the hips it will be problematic to build a crane pose.
No matter how terrible the crane's pose for beginners may seem, to master it will take much less time than it might seem at the beginning of the practice. The ability to focus on the process, observe sensations and analyze the ongoing work of the body - this is primary in practice, and muscle ownership will come with time and experience.