Bakasana

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.^[6] In Sivananda Yoga, Swami Vishnudevananda's 1960 Complete Illustrated Book of Yoga describes only Kakasana, with bent arms.^[7] However, practitioners in the west often mistranslate the Sanskrit "Bakasana" as "Crow Pose".^[2]^[8]

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.^[9]

The 19th century Sritattvanidhi describes and illustrates both Kakasana and Bakasana.^[10]

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).^[11]

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.^[6]^[12] 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).^[6] 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:

Parsva Bakasana (Side Crane Pose) in which one thigh rests on the opposite upper arm and the other leg is stacked on top of the first.^[14]^[15]
Eka Pada Bakasana/Kakasana (One-Legged Crane/Crow Pose respectively) in which one leg remains in Bakasana while the other extends straight back.^[16]

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.^[17]^[18] Iyengar claimed that this pose "strengthens the arms and abdominal organs since the latter are contracted."^[19]

References

^ ^a ^b "Crane Pose". Yoga Journal. Retrieved 9 April 2011.
^ ^a ^b Belling, Noa (20 February 2008). The Yoga Handbook. New Holland Publishers. p. 159. ISBN 978-1-84537-935-3.
^ Sinha, S. C. (1996). Dictionary of Philosophy. Anmol Publications. p. 18. ISBN 978-81-7041-293-9.
^ Kingsland, Kevin; Kingsland, Venika (1976). Complete Hatha Yoga. Arco. p. 121. ISBN 978-0-668-03958-1.
^ Mittra, Dharma (21 March 2003). Asanas: 608 Yoga Postures. New World Library. ISBN 978-1-57731-402-8. Retrieved 25 June 2011.
^ ^a ^b ^c Iyengar, B. K. S. (1987) [1966]. Light on Yoga. New York: Schocken Books. pp. 315–317. ISBN 0-8052-0610-8.
^ Vishnu-devananda, Swami (1988) [1960]. The Complete Illustrated Book of Yoga. Three Rivers Press. p. plate 110. ISBN 0-517-88431-3.
^ Long, Ray (August 2009). The Key Muscles of Yoga: The Scientific Keys, Volume 1. Greenleaf Books. p. 230. ISBN 978-1-60743-238-8. Retrieved 9 April 2011.
^ Srinivasa, Narinder (2002). Gharote, M. L.; Devnath, Parimal; Jha, Vijay Kant (eds.). Hatha Ratnavali Srinivasayogi | A Treatise On Hathayoga (1st ed.). Lonavla, India: The Lonavla Yoga Institute. pp. 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. ISBN 81-901176-96.
^ Sjoman, Norman E. (1999). The Yoga Tradition of the Mysore Palace. Abhinav Publications. pp. 73–74, plate 5 (poses 27 and 30). ISBN 81-7017-389-2.^{[permanent dead link‍]}
^ Saraswati, Swami Satyananda (1996) [1969]. Asana Pranayama Mudra Bandha (PDF). Yoga Publications Trust. pp. 299–300. ISBN 978-81-86336-14-4. Archived from the original (PDF) on 2015-08-07. Retrieved 2019-03-24.
^ Modestini, Eddie (28 March 2016). "Vinyasa 101: Why Down Dog Is the Secret to Crane Pose". Yoga Journal. Retrieved 2 August 2022.
^ Heagberg, Kat. "Jump From Downdog to Crow in 3 Simple Steps". Yoga International. Retrieved 2 August 2022.
^ "Side Crane Pose". Yoga Journal. Retrieved 2011-04-09.
^ Stearn, Jess (1965). Yoga, Youth, and Reincarnation. Doubleday. p. 348. Retrieved 9 April 2011.
^ Hewitt, James (1990). Complete Yoga Book. Schocken Books. p. 357. ISBN 978-0-8052-0969-3.
^ Newcombe 2019, pp. 203–227, Chapter "Yoga as Therapy".
^ Jain 2015, pp. 82–83.
^ Iyengar 1979, p. 317.

Sources

Iyengar, B. K. S. (1979) [1966]. Light on Yoga: Yoga Dipika. Unwin Paperbacks. ISBN 978-1855381667.
Jain, Andrea (2015). Selling Yoga : from Counterculture to Pop culture. Oxford University Press. ISBN 978-0-19-939024-3. OCLC 878953765.
Newcombe, Suzanne (2019). Yoga in Britain: Stretching Spirituality and Educating Yogis. Bristol, England: Equinox Publishing. ISBN 978-1-78179-661-0.

[YJ_Crane_Pose-1] "Crane Pose". Yoga Journal. Retrieved 9 April 2011.

[Belling2008-2] Belling, Noa (20 February 2008). The Yoga Handbook. New Holland Publishers. p. 159. ISBN 978-1-84537-935-3.

[Sinha1996-3] Sinha, S. C. (1996). Dictionary of Philosophy. Anmol Publications. p. 18. ISBN 978-81-7041-293-9.

[KingslandKingsland1976-4] Kingsland, Kevin; Kingsland, Venika (1976). Complete Hatha Yoga. Arco. p. 121. ISBN 978-0-668-03958-1.

[Mittra2003-5] Mittra, Dharma (21 March 2003). Asanas: 608 Yoga Postures. New World Library. ISBN 978-1-57731-402-8. Retrieved 25 June 2011.

[Iyengar_1987-6] Iyengar, B. K. S. (1987) [1966]. Light on Yoga. New York: Schocken Books. pp. 315–317. ISBN 0-8052-0610-8.

[7] Vishnu-devananda, Swami (1988) [1960]. The Complete Illustrated Book of Yoga. Three Rivers Press. p. plate 110. ISBN 0-517-88431-3.

[Ray_Long_2009-8] Long, Ray (August 2009). The Key Muscles of Yoga: The Scientific Keys, Volume 1. Greenleaf Books. p. 230. ISBN 978-1-60743-238-8. Retrieved 9 April 2011.

[Hatha_Ratnavali_2002-9] Srinivasa, Narinder (2002). Gharote, M. L.; Devnath, Parimal; Jha, Vijay Kant (eds.). Hatha Ratnavali Srinivasayogi | A Treatise On Hathayoga (1st ed.). Lonavla, India: The Lonavla Yoga Institute. pp. 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. ISBN 81-901176-96.

[Sjoman_1999-10] Sjoman, Norman E. (1999). The Yoga Tradition of the Mysore Palace. Abhinav Publications. pp. 73–74, plate 5 (poses 27 and 30). ISBN 81-7017-389-2.^{[permanent dead link‍]}

[11] Saraswati, Swami Satyananda (1996) [1969]. Asana Pranayama Mudra Bandha (PDF). Yoga Publications Trust. pp. 299–300. ISBN 978-81-86336-14-4. Archived from the original (PDF) on 2015-08-07. Retrieved 2019-03-24.

[Modestini_2016-12] Modestini, Eddie (28 March 2016). "Vinyasa 101: Why Down Dog Is the Secret to Crane Pose". Yoga Journal. Retrieved 2 August 2022.

[13] Heagberg, Kat. "Jump From Downdog to Crow in 3 Simple Steps". Yoga International. Retrieved 2 August 2022.

[14] "Side Crane Pose". Yoga Journal. Retrieved 2011-04-09.

[Stearn1965-15] Stearn, Jess (1965). Yoga, Youth, and Reincarnation. Doubleday. p. 348. Retrieved 9 April 2011.

[Hewitt1990-16] Hewitt, James (1990). Complete Yoga Book. Schocken Books. p. 357. ISBN 978-0-8052-0969-3.

[FOOTNOTENewcombe2019203–227,_Chapter_"Yoga_as_Therapy"-17] Newcombe 2019, pp. 203–227, Chapter "Yoga as Therapy".

[FOOTNOTEJain201582–83-18] Jain 2015, pp. 82–83.

[FOOTNOTEIyengar1979317-19] Iyengar 1979, p. 317.

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v t e Hatha yoga
Subtle body	Three bodies Five sheaths Chakra Nadi Sushumna Prana
Texts (Asanas)	Ancient meditation seats Darshana Upanishad, Pātañjalayogaśāstravivaraṇa, Goraksha Sataka Gomukhasana Muktasana Padmasana Siddhasana Simhasana Sopasrayasana Sukhasana Svastikasana Virasana Ancient non-meditation Ahirbudhnya Saṃhitā, Pātañjalayogaśāstravivaraṇa Dandasana Kurmasana c. 7th C. Ahirbudhnya Samhita Kukkutasana c. 10th C. Vimanarcanakalpa Mayurasana c. 11th C. Amritasiddhi, Hemachandra's Yogashastra Muktasana Shirshasana 12th C. Amaraugha 13th C. Dattatreya Yoga Shastra, Goraksha Shataka, Vasishtha Samhita, Vivekamārtaṇḍa Viparita Karani 14th C. Khecarīvidyā, Shiva Samhita, Sharngadhara-paddhati, Yogabīja, Yogatārāvalī Gorakshasana Paschimottanasana 15th C. Hatha Yoga Pradipika Baddha Konasana Dhanurasana Matsyendrasana Utkatasana 17th C. Gheranda Samhita, Hatha Ratnavali, Yogacintamani, Bahr al-Hayāt Bakasana Bhujangasana Kakasana Kraunchasana Makarasana Mandukasana Matsyasana Vajrasana Vrikshasana 18th C. Hathabhyasa-paddhati, Joga Pradipika Adho Mukha Vrikshasana 19th C. Sritattvanidhi Akarna Dhanurasana Bhairavasana Durvasasana Garudasana Halasana Navasana Pashasana Setu Bandha Sarvangasana Tittibhasana Urdhva Dhanurasana Late 1905 Yogasopana Purvacatuska 1943 Hatha Yoga: The Report of A Personal Experience
Mudras	Mahamudra Maha Bandha Jalandhara Bandha Mula Bandha Uddiyana Bandha Viparita Karani Khechari mudra Vajroli mudra
Shatkarmas	Dhauti Basti Kapalabhati Nauli Neti Trataka
Pranayama	Anuloma Bhastrika Bhramari Kumbhaka Ujjayi
Related	Modern yoga Nath Roots of Yoga Yoga Yoga as exercise Yoga using props Category:Medieval Hatha Yoga asanas