Bakasana is one of the first arm balances I ever learned in yoga. Although it is considered a “beginners’ posture,” it’s really hard! It requires strength in your triceps, as well as a lot of core strength to keep your body lifted off of the floor.
If you’ve never tried this before, take it step by step, and take a few cycles of breath in between! Keep your faith, always hold patience with your practice, and have fun!
How to Practice:
- Start in a squatted position with your feet together.
- Plant your hands about six inches in front of you and come high onto your tip toes of your feet.
- Squeeze your knees onto your upper outer arms.
- Lean your weight forward to allow your elbows to stack over your wrists. Make sure you start by bending your elbows at a 90-degree angle like you would in Chataranga (or push-up position).
- As you lean your weight towards your hands, slowly free one foot, or both feet, off of the earth.
- Lift your heels high and encourage your heels to touch.
- To come out, slowly shift your weight back to land onto your feet, back in your squatted position that you started out in.
Tip: Hug your elbows inward and wrap your triceps back. This will help prevent your elbows from bending out to the sides.
Challenge Yourself: Work towards lengthening your arms to come into “Crane” pose.