"Requiring strength and balance, Bakasana ( Crane Pose) teaches the basic principles of all the other arm balances. Obviously, the strength of forearms and arms is important; the triceps (back of the upper arm) must be active to support full extension of the elbow joint. But also the muscles of the core must work. The abdominal muscles play a key role in aiding the arms."
"Most students attempt this pose by merely pushing down with the arms. But if the attention is paid to "hollowing" the abdomen, to pulling in and lifting with the abdominal muscles, the trunk is lifted and the arms and shoulders are not required to do more than their share of the asana. This is an important key to all types of arm balances. Another important key is the use of the inner thigh (adductor) muscles."
"Thus Bakasana is both a "pushing" and a "pulling" pose. The entire arm pushes downward while the abdominals pull up and the adductors pull in and up to lighten the body weight on the arms. This approach can be expanded to the other, similar arm balancings. The work of trunk and legs makes the pose lighter, freer, and yet more stable."
Bakasana demands coordinated strength and balance, engaging forearms, triceps, core, and inner-thigh muscles to support and lift the body. Active triceps maintain elbow extension while abdominal hollowing pulls the trunk upward, reducing load on arms and shoulders. Strong adductors draw the legs in and up, transferring weight off the arms. The pose combines downward pushing through the arms with upward and inward pulling from abdomen and adductors to create lightness and stability. Applying trunk and leg engagement to other arm balances reduces strain, increases freedom, and fosters ease rather than forced effort in practice.
Read at Yoga Journal
Unable to calculate read time
Collection
[
|
...
]