Health Benefits of Bakasana

Find out how Bakasana (crow pose) can improve your strength, balance, and mental focus. Learn the physical and mental benefits of adding this yoga pose to your practice.
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3 min
08-July-2025

Bakasana, derived from Sanskrit, translates to “Crane Pose” in English. This yoga posture involves balancing on your hands while resting your knees on your upper arms.

Although often used interchangeably with Crow Pose, some yoga traditions differentiate the two—Bakasana features straight arms, whereas Crow Pose is typically practiced with bent elbows.

Read on to discover the benefits of Bakasana and step-by-step guidance on how to perform it correctly.

What is Bakasana?

Bakasana is an arm-balancing yoga pose where your body rests on your hands, resembling a crane's posture. This asana strengthens your body and mind.

  1. Bakasana strengthens your wrists, arms, and shoulders, making them more robust and flexible.

  2. It improves your core stability, aiding in better posture and reducing back strain.

  3. Practising this pose enhances body awareness, promoting better balance and coordination.

  4. It is excellent for mental focus as it requires mindfulness and concentration.

This pose is suitable for intermediate yoga practitioners seeking to build strength and balance.

What are the benefits of Bakasana (Crow Pose)?


Bakasana, or Crow Pose, offers a blend of physical strength and mental clarity. It improves core balance, strengthens key muscle groups, and enhances focus, confidence, and body awareness.

Helps in strengthening the back and abdominal muscles

Engages the core and lower back, promoting spinal stability and improved posture.

Improves blood circulation

The arm balance increases heart rate and supports better blood flow throughout the body.

Helps in reducing belly fat

Activates abdominal muscles, aiding in fat loss and toning the midsection when practiced regularly.

Strengthens the wrists, shoulders and forearms

Bears body weight on the arms, enhancing endurance and joint strength.

Improves core strength

Demands core engagement to maintain balance, leading to a stronger and more stable core.

Hip flexor strengthening

Lifting the legs engages the hip flexors, improving mobility and flexibility.

Helps relieve anxiety and stress

Focus-driven posture calms the mind, grounding anxious thoughts and promoting mental ease.

Increases courage and builds confidence

Overcoming the fear of falling helps build resilience and self-belief.

Boosts mental focus and concentration

Requires full-body coordination and attention, sharpening mental clarity and presence.

What are the Types of Bakasana?

Bakasana has several variations, each offering unique challenges and benefits. These types help deepen your practice by enhancing strength, balance, and body awareness.

Classic Bakasana (Crane Pose)

The foundational version where both knees rest on the upper arms and the body balances entirely on the hands.

Parsva Bakasana

A twisted variation involving side body engagement, where the knees rest on one arm while the torso rotates.

Eka Pada Bakasana (One-legged crane pose)

An advanced version where one leg extends backward while the other remains bent and balanced on the arm.

Double Knee Bakasana

Both knees rest more centrally or closer together, demanding more focus on compact balance and core strength.

Strengthening your core and arms with bakasana

Bakasana is a powerful pose for developing core strength and arm muscles, crucial for overall physical stability and strength.

This pose activates the abdominal muscles, making your core stronger and more defined.

It engages the triceps and biceps, improving upper body strength.

The balance required in Bakasana strengthens smaller stabilising muscles in your arms.

Regular practice increases endurance in your shoulders, improving performance in other physical activities.

It tones the muscles around your ribs, promoting better breathing and lung capacity.

Mental and emotional benefits of practicing bakasana

Bakasana not only strengthens the body but also nurtures the mind, offering profound mental and emotional benefits.

It enhances focus and mental clarity by demanding concentration during practice.

The pose builds self-confidence as you master balancing on your hands.

Regular practice reduces stress by helping you focus on the present moment.

It cultivates patience and resilience, key for personal growth.

This pose promotes emotional stability, boosting overall well-being.

How bakasana improve balance and focus?

Bakasana challenges your balance and concentration, helping you achieve better physical and mental coordination over time.

  1. The pose requires precision and control, enhancing your body’s balance.

  2. It improves proprioception, the ability to sense your body's position in space.

  3. Practising this pose sharpens focus as balancing demands undivided attention.

  4. It strengthens neural connections, improving coordination and reflexes.

The meditative nature of the pose calms the mind, fostering deeper focus.

How to perform Bakasana?

Bakasana may seem challenging, but following a systematic approach makes it easier for beginners to achieve.

  1. Begin in a squat position with your feet slightly apart and hands on the floor.

  2. Place your palms firmly under your shoulders, fingers spread for stability.

  3. Lean forward, bending your elbows slightly, and lift your hips.

  4. Balance your knees on your upper arms while engaging your core.

  5. Gradually lift both feet off the ground and maintain focus to hold the pose.

Things required to practise Bakasana

  • Yoga mat: A non-slip mat provides grip and cushioning for your hands and wrists.

  • Comfortable clothing: Wear fitted, stretchable clothes that allow easy movement without distractions.

  • Yoga blocks (Optional): Helpful for beginners to elevate hands and improve balance.

  • Wall support (Optional): Practicing near a wall can prevent falls and build confidence.

  • Warm-up routine: Prepares the wrists, shoulders, and hips for the pose and prevents injuries.

Tips for practising Bakasana

  • Warm up properly: Loosen your wrists, hips, and shoulders before attempting the pose.

  • Engage your core: Tightening the core helps maintain balance and prevents tipping forward.

  • Look forward, not down: Keeping your gaze forward improves stability and focus.

  • Use props if needed: Yoga blocks or a cushion under your head can boost confidence.

  • Practice patience: Progress slowly and consistently without forcing the pose.

Who should avoid doing Bakasana?

  • Pregnant women: The pressure on the abdomen and risk of falls make this pose unsafe during pregnancy.

  • Individuals with wrist injuries: The pose puts strain on wrists, which may worsen existing injuries.

  • People with shoulder or elbow issues: Those with joint pain or weakness should avoid this posture to prevent aggravation.

  • Severe lower back problems: Balancing pressure on the spine may worsen back issues.

  • High blood pressure or vertigo patients: The head-down position and balance challenges may trigger discomfort or dizziness.

  • Beginners without supervision: If new to yoga, perform this pose only under expert guidance.

Conclusion 

Bakasana is a transformative yoga pose that combines physical strength, mental focus, and emotional stability. For the Indian audience, it aligns with the holistic principles of yoga, promoting overall well-being. Regular practice of Bakasana helps build endurance, enhance mental clarity, and foster emotional resilience.

While yoga strengthens the body and mind, having the right health insurance ensures financial security in times of medical need. Bajaj Finserv simplifies this by offering a wide range of health insurance plans from top insurers, allowing you to compare and choose the best coverage for your well-being.

Incorporate Bakasana into your daily routine to experience its full benefits, and complement your wellness journey with the right health protection. With consistent practice and proactive healthcare planning, you can achieve a healthier, more balanced life.

Also Read

Health Benefits of Bhujangasana

Health Benefits of Tadasana

Health Benefits of Halasana

Frequently asked questions

What is Bakasana and what are its benefits?
Bakasana, or Crane Pose, is a yoga posture requiring balance and strength. It strengthens the core, arms, and wrists, improves focus, and enhances balance. This pose fosters concentration and promotes overall physical stability. Regular practice boosts confidence and mindfulness, making it ideal for mental and physical growth.

How does Bakasana improve balance and strength?
Bakasana enhances balance by engaging the core and improving body coordination. It strengthens arms, shoulders, and wrists while toning the abdominal muscles. This pose improves proprioception, the body’s awareness in space, and fosters physical stability. Practising Bakasana helps develop endurance and control, vital for maintaining balance in other yoga poses and activities.

Is Bakasana safe for beginners?
Bakasana is safe for beginners when approached with care and proper guidance. Starting with preparatory poses and focusing on technique minimises the risk of injury. Building arm and core strength gradually is essential. Using props, such as blocks or cushions, provides additional support, making the pose accessible for those new to yoga.

How can I master the Bakasana pose?
To master Bakasana, start with a strong foundation by strengthening your core and arms. Practise balancing your weight forward, keeping focus on stability. Use props like blocks for support. Consistent practice, mindful breathing, and patience are key. Gradual improvements in strength and balance will help you confidently hold the pose over time.

What is the position of Bakasana?

Bakasana is an arm-balancing pose where your knees rest on the upper arms, feet lift off the ground, and the entire body balances on the palms. The spine is rounded, elbows slightly bent, and gaze fixed forward for balance.

Why is Bakasana important?

Bakasana strengthens the arms, core, wrists, and back, while improving concentration, coordination, and confidence. It also teaches you to overcome fear and develop better mind-body awareness, which benefits overall yoga practice.

What is the difference between Kakasana and Bakasana?

While both are arm-balancing poses:

  • Kakasana (Crow Pose) has bent elbows and knees resting near the inner elbows, creating a compact, lower balance.

  • Bakasana (Crane Pose) typically involves straighter arms and a more elevated position, demanding more core and arm strength.

Both terms are often used interchangeably, but the alignment differs slightly in classical texts.

How to do Bakasana for beginners?

  • Start in a squat position with feet hip-width apart.

  • Place your palms flat on the mat, shoulder-width apart, fingers spread wide.

  • Bend your elbows slightly and lift your hips.

  • Rest your knees on the upper arms (near the triceps).

  • Lean forward slowly, shifting weight onto your hands.

  • Try lifting one foot, then the other, keeping your gaze forward.

  • Hold for a few seconds and release gently.



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