Asana Series: Bakasana

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:

  1. Start in a squatted position with your feet together.
  2. Plant your hands about six inches in front of you and come high onto your tip toes of your feet.
  3. Squeeze your knees onto your upper outer arms.
  4. 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). 
  5. As you lean your weight towards your hands, slowly free one foot, or both feet, off of the earth.
  6. Lift your heels high and encourage your heels to touch. 
  7. 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.

With love,



    • June 6, 2019 / 7:17 pm

      Hi Madi, So great to hear that you relate to how empowering this posture can be. Thanks for sharing your thoughts!

  1. June 12, 2019 / 9:03 pm

    Such helpful tips! Thank you for sharing. I will definitely use these in my teaching!

    • June 12, 2019 / 9:21 pm

      Hi Molina, so happy to hear they were helpful! Thanks for sharing your thoughts!

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