Unlearning and Relearning Bakasana
The technical transliteration of Bakasana is Crane Pose – when the arms are straight. But since most people now called Bakasana the one with bent arms, I will leave it like that. I remember the first time when I heard my teacher tell me that I need to slightly lower my hips in Bakasana and that the lower back and C7 is in on one horizontal plane. I was like, “WHAT?” For years I practiced Bakasana with my hips at the highest point of the pose, and guess what? If you look up Baksana on the web, it will tell you to “LIFT THE HIPS HIGH” and see hips too low as a common mistake. So what is right? 🤷 Well. It‘s both. You do have to lift the hips high enough to shift your body weight forward into the arm balance. But once you are in the pose, you want to slightly lower the hips down and round the back, if you want to get your arm straight or transition into other poses like Eka Pada Bakasana II and Eka Pada Koundinyasana I. Basic foundation tips for Bakasana: 1️⃣ Elbows are in line with the wrists and keep the elbows hugged in. Arms are in Chaturanga. 2️⃣ Hook your knees as deep high as you can get them towards your armpits. 3️⃣ Hook your knees as deep high as you can get them towards your armpits.il your feet naturally rise up off the floor. You’re not “lifting” into the pose—you’re leaning forward until the weight is on your hands instead of your feet. Now, when you have leaned forward enough, here are the “refined actions.” 1️⃣ Lift your feet and shins towards your hips 2️⃣ Spread your shoulder blades and round your upper back 3️⃣ Engage your abs (core IN!) and hip flexors. 4️⃣ SLIGHTLY lower the hips. 5️⃣ Push your arms firmly and slowly straighten the elbows. To be honest, I still struggle with this pose because I have a naturally flat back. Rounding back is a very difficult action for me. But we can’t stick with what is easy right? It‘s hard to unlearn something. But that’s what makes our practice “lively”. Keep learning, unlearning, and relearning. That‘s the practice. 🧘
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