Exercise-119: Bakasana (The crane pose)

  • Stand erect with the feet together and arms raised above the head.
  • Bend the body at the waist and grasp the left toes with both hands.
  • Raise the right leg behind as high as possible.
  • Do not bend either knee.
  • Hold this position as long as comfortable.
  • Lower the leg and return to the erect position.


  • Inhale while raising the arms.
  • Exhale while bending the trunk.
  • Breathe normally in the final pose.
  • Inhale while returning to the erect position.

Practice once on each leg for as long as possible.
On maintaining balance.

  • This asana improves blood circulation to the brain.
  • Strengthens the arms, wrists and leg muscles.
  • Relaxes the lower back and helps in the development of nervous co-ordination.



Advantages Of Balancing Asanas

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