Bakasana Posture

The word “baka” is derived from a Sanskrit word meaning “crane” and “asana” meaning “posture” or “seat”.

Steps To Be Followed:

  • Stand straight with your feet apart (wider than your hips).
  • As you exhale bend your knees, place your palms on the mat between your knees, your knees pointing sideward and behind your arms (triceps).
  • Place your palms firmly on the mat.
  • Now lift your right foot off the mat and balance your weight.
  • Slowly lift your left foot off the mat, your body weight completely resting on your palms.
  • Engage your core and tighten yours abs.
  • Stay in this posture for 7-10 breaths (each breath must be 6-8 seconds).
  • Now slowly drop your one foot down and then the other.
  • Drop your knees on the mat, sit on your heels and relax in shashankasana.


  • It helps in strengthening the arms and wrists.
  • It helps in stretching the upper back.
  • It helps in strengthening the abdominal muscles.
  • It helps in opening the groins.
  • It helps in toning abdominal muscles.


Carpel Tunnel Syndrome, Severe back pain, Knee injury, Frozen shoulder, Pregnancy.

Disclaimer:- Please practice under the supervision of Yoga Teacher/ Yoga expert