‘Baka’ means a stork. Bakasana is one among the best of the asanas. Two different techniques have been given here.

Technique :

  • A beginner should practice this asana with the support of a wall.
  • Place the forearms and the elbows on the floor.
  • Push against the floor lightly with the legs.
  • Slowly move the legs five cms away from the wall and try to balance the body on the forearms.
  • Breathe normally. Practice this for a Mint

Technique (Posture 1) :

  • Brace the palms on the floor.
  • Press the shin against the arms.
  • Now, raise the body. Place the toes under the elbows so as to support them.
  • Hold the breath. Hold the position. Gradually, increase the time to the limit of fifteen minutes.

Technique (Posture 2) :

  • Take the position of Bakasana as shown above.
  • In the first type of Bakasana, the soles are supported under the elbows.
  • In the second type, there is a variation.
  • Take the soles backwards and rest them together below the hips as shown in Technique 2.
  • See that the right sole presses against the left sole.
  • The remaining process is the same as shown in the first type.

Advantages of Bakasana:

  • This asana exercises all the parts of the body. It particularly strengthens the organs of the abdomen and chest. The spine also achieves strength, flexibility and vitality.
  • As the Prana is sublimated in the asana, it bestows mental peace.
  • It has all the benefits that Utthita Padmasana has.
  • It stimulates the digestive, the respiratory and the nervous systems.

Note : Kapalabhati performed during this asana bestows many benefits but the exercise should be done after sufficient practice of this asana.

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