Bakāsana (Sanskrit: बकासन, Crane Pose), often used interchangeably with Kakasana (Sanskrit: काकासन, Crow Pose) is an asana. In all variations, Crane/Crow is an arm balancing pose in which hands are planted on the floor, shins rest upon upper arms, and feet lift up. The two names for the pose come from the Sanskrit words baka ("crane") or kak ("crow"), and asana (आसन) meaning "posture" or "seat". While different yoga lineages use one name or another for the asana, Dharma Mittra makes a distinction, citing Kakasana as being with arms bent (like the shorter legs of a crow) and Bakasana with arms straight (like the longer legs of a crane). In the west, practitioners often mistranslate the Sanskrit "Bakasana" as the English "Crow Pose". This asana is considered an arm balance. According to B.K.S. Iyengar there are two techniques for entering into this balance. The simple method of achieving it is by pushing up from a crouching position. The advanced method is to drop down from a head stand.
- Strengthens arms and wrists
- Stretches the upper back
- Strengthens the abdominal muscles
- Opens the groins
- Tones the abdominal organs