Bakasana

Crane pose
Bakasana
by Peter Thomson

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Bakasana (Crane pose) is the foundation or hub for all the ‘bird’ asanas:
(Kukkutasana (Rooster pose), Garudasana (Eagle pose), Chakorasana (Moon bird
pose), Eka Pada Rajakapotasana (Pigeon pose), Parsva Bakasana (Side crane pose),
Pincha Mayurasana (Peacock Pose), Tittibhasana (Firefly Pose), and many of these

b
asanas are accessed through Bakasana itself. The ‘birds’, as a whole, are thrilling to
perform. They give a feeling of strength and capability; as well as developing
strength and stability in the spine and upper body. This then provides a platform for
other asanas, particularly back bending asanas.

Bakasasana is the key asana in the in Bakasana lies in the suppleness of our particularly in the groins, thighs, and
‘birds’, and is the one which particularly groins, and with that suppleness, our lower legs. In this sense, Bakasana asks
warrants a high priority in our practice. ability to make of our body, particularly of us and implies that we have done the
In a sense, in practising Bakasana, we our legs and hips, a weight which is as work that goes beforehand. Put another
are also practising the other bird poses, compact and condensed as possible. In way, in seeking to work with Bakasana
and it can certainly be our access to effect, this means that our weight should and the other balances or ‘birds’, we
them. I know for me, after an accident be gathered and not dispersed. need to ensure that we have worked well
resulting in shoulder surgery to both This gathering or consolidating of with the preparatory asanas and that our
shoulders, a key focus in my practice has our physical body is also the energetic, preparation is up to speed.
been on rebuilding Bakasana as my re- emotional, and mental effect of Some of this preparation,
entry back into the world of the ‘birds’. Bakasana practice. It converts us into particularly in the legs and hips, is built
Bakasana, in yoga asana hierarchy, something very contained, very into our work with the standing asanas
is advanced, and demands much in terms stabilised, very focused, and from there, such as Trikonasana (Triangle pose),
of understanding and strength, more directed. Parsvakonasana (Intense side stretch
particularly though the wrists, arms, and One morning, back in January 1998, pose), and Vrksasana (Tree pose).
upper body. It also demands lightness, I was practising Bakasana in the Institute Forward bending asanas as a whole will
speed, and facility in action. In these in Pune (RIMYI) and Mr Iyengar also be helpful. For the arms (including
terms, it is not an introductory asana, nor interceded and gave me a series of points wrists and hands), Ardha Mukhva
is it an asana to be approached casually on bakasana which utterly transformed Svanasana (Downward facing dog pose),
or disrespectfully. Rather, it deserves my performance. Something similar Ardha Mukhva Vrksasana (Handstand)
careful preparation, a consistent and happened again in June this year. I will be are helpful, as are ‘the baby balances’,
intelligent practice, and the guidance of a working with these points throughout notably Vasisthasana (Side plank pose),
skilled teacher. I would say that this article. Their main thrust, however, in which was the subject of a previous
consistent, long term practice of terms of understanding, is to consistently article (issue 19).
Sirsasana I and II (Headstand) are make the asana more compact, so the
weight being lifted is brought more fully Repetition
prerequisites. These, in turn, demand
and directly over the points of active The importance of practice and
stability and good timing in Ardha
support in the hand contact with the particularly that sense of practice as
Mukha Vrkasana (Handstand).
floor. The effect of this creates a feeling of repetition, cannot be over-stated I feel in
Obviously, Bakasana is not appropriate
enhanced lightness, dynamism, and relation to bakasana (and associated
during menstruation or pregnancy, or to
power. The practitioner balances the asanas). It is not simply a matter of
beginning students when the above
trunk and legs on dynamic arms rather performing one or two and moving onto
conditions have not been met.
than holding the asana statically. The something else. We need to get the
As ever, in the context of yoga,
‘balances’ teach us to meet life with numbers up … and this process
what the practice demands of us, is also
dynamic hands, to create rather than develops particular qualities and
the fruit that our practice yields. The
wait! What is heavy is transformed characteristics of mind necessary to our
practice of Bakasana develops the very
towards lightness. What tends to slump practice. I well remember Mr Iyengar
qualities that, at first, we struggle with as
and withdraw from participation practising bakasana in sets of 10 or 20
shortcomings. The practice becomes our
becomes included and contributes well into his 70s, perhaps with aggregate
way of overcoming them.
actively and willingly. The psychological numbers in the 50-100 range.
The Bakasana trick effect is profound. One cannot but be Repetitions of this order magnify
Technically, Bakasana is something of a filled with wonder and gratitude! the effects of bakasana especially on
trick. The asana tempts us to focus on The process of consolidating and psychological levels. We need to practice
our arms and their strength or lack containing our weight distribution is responsibly in relation to this and to
thereof. But the real secret to getting up much helped by freedom of movement, soften and smooth out the containment

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[Preparation]
They say the secret to good house
painting is preparation, preparation, The asana tempts us to focus on our
preparation! So also with yoga.
As an immediate preparation for arms and their strength or lack thereof.
Bakasana, I would typically do Ardha
Mukhva Svanasana, Ardha Mukhva
Photo A.
Vrksasana, Uttanasana (Standing
forward bend), (perhaps all three in
cycle several times), and sometimes
Prasarita Padottanasana (Intense wide
leg stretch), a simple squat (with
support under the heels if balance
c a n n ot b e re ad i l y m a i nta i n e d ),
Malasana (Garland pose), again with
heel support and perhaps a belt to
assist joining of hands behind the back.
(Photo A)
Bakasana may be accessed directly
from the floor, or more easily perhaps,
from a bolster or block under the feet.
(photos B and C). In practising the
‘birds’, Bakasana is normally accessed
f ro m S i r s a s a n a I I ( T h re e p o i nt
Photo B.
headstand) photos D and E. The idea is
to get the shin bones as high up the
upper arms as possible and the upper
arms as low down the shins as
possible in their contact with each
other. This access is made easier from
Sirsasana II, which provides the most
compact securing of the shins onto the
back of the upper arms, and the
deepest and most intense gathering or
consolidating of the asana. It also
provides a more direct, no fuss access
which keeps our minds engaged in the
asana, so that we can experience more
of the mental effect. This leads to a
more satisf ying, perhaps thrilling
experience, particularly on an energetic
level. This experience, this feel for the Photo C.
asana, becomes our inspiration, our
motivation for further practice.
This question of accessing Bakasana
from Sirsasana II leads me back again
to the importance of practice as our
fundamental methodology, and from
that practice the central importance of
adequate preparation. Ethically, the
practitioner has to ask themselves
continually why they pursue the
attainment of asanas that have not had
th e s u p p o r t of th e n e c e s s a r y
preparatory work in their practice. When
this preparatory work has been done,

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[The Method]
Photo D. Photo E.
This brings us to Guruji’s points, delivered
almost like sutras, and demanding
perhaps some commentary for general
circulation. I will group them into two parts
– first, the feet and legs, and second, the
arms, upper body, and trunk. These points
are given in a practice situation and not in
class, and in this sense they are not
‘teaching’ in the conventional sense.

Feet/legs
1. Broaden the balls of the feet – which
means widening from the inner ball of
foot to the outer.
2. Point the balls of the feet at the floor.
3. Lengthen the inner and outer arches of
the feet.
4. Extend into each heel.
5. Suck the calf muscles up towards the
back knee.
6. Don’t let the heel level drop.
The effect of these points is to make the
But the real secret lies in the suppleness Bakasana more compact and contained.
Try it! The action in the feet draws them
of our groins. back into contact with the lower legs and
the thighs. This allows us to get the knees
arises, we are presented with the further forward over the hands.
when the practice is engaged in for its
own sake, for the love of it, attainments possibilities of endless refinement and the From that place:
such as Bakasana come fluidly and excitement of personal discovery. Our 7. Draw the arch of the foot towards the
effortlessly as a natural extension of the practice then feeds off itself with our back of the knee.
work already done. motivation for more practice being inspired
8. Draw the bottom of the patella (knee
by the practice we have already done.
I have outlined above some of the cap) up into the centre quadriceps
preparatory asana for Bakasana. It is Without that practice relationship (front thigh muscles).
important to appreciate, however, that this however, asanas such as Bakasana can
9. Sharpen the point of the knee – fast!
preparation is both mental and physical, become tests; tests which we may pass
with perhaps the former being more or we may fail, but which thereafter leave By now we are starting to fly.
important. Students may come to us with nowhere to go. If we fail, we are
Hands/arms/upper body/trunk
Bakasana and feel that it is too difficult, or frustrated perhaps, and disappointed. If
1. In coming up, draw the inner forearm
they don’t have the strength, or perhaps we succeed, we are perhaps vindicated. up. Suck it into the bone.
even fear may arise strongly in the mind. In We have asserted our strength, but our
the context of a practice, this is simply not relationship with the asana is exploitive 2. Lift the inner bicep (in effect the inner
a problem. All it signifies is that the practice and without affection. We then move onto armpit) up.
to support the asana has not yet been something else where the same pattern 3. Body weight must stay forward over
done and we can work our way back into can be repeated again and again. We are the hands! Don’t fall back! Come up
a better placed approach to the asana
not growing. from the middle to the upper thoracic
simply by working in our practice with its
So with Bakasana, on both a physical and spine (i.e. the spine in the upper back).
antecedents – those asanas in the
hierarchy of practice that precede it. In this emotional level, the work with Sirsasana 4. In coming up, lift from lower lateral
sense, there is always a pathway that we (and its antecedents) is also important. It (side) back ribs.
can engage in, and have effective means leads us naturally into Sirsasana II, and
5. Suck the breastbone in towards the
for further development at our disposal. Sirsasana II leads us naturally into
spine, and broaden the shoulder blades.
When we have gained some access to the accessing Bakasana with respect and
asana, and fear for example no longer affection, without fear, and safely. 6. Maintain the width of both collarbones.

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The overall effect of these points is to the floor so that we drive through the Peter Thomson has been practicing
sharpen the inner arms and to bring the arms. The top shoulders need to kept yoga since 1979 and has been a
arms towards straight. The weight stays broad so that they don’t crowd the student of the Iyengar family since 1981.
forward over the hands, so that we lift neck. The neck and throat need to be He has travelled to Pune to study at the
straight up and not back and up. The kept soft so that we use our arms rather Iyengar Institute many times over those
vitality of the extended arms creates than our throat for support! In the early years. Peter is one of Australia’s most
drive and lift into the upper spine, which stages of practice, the head can be left senior and experienced practitioners
arches in the total antithesis to a in line with the spine and not raised. and teachers. He teaches workshops,
backbend. The part of the trunk is as Common mistakes are to sit back on inten s ive course s and retreats
high as we can get it with the hips the back on the heels of the hands, extensively through Australasia and
down and not up. We are in effect a resting on our outer arms, with the South East Asia. Peter can be
flying ball, balanced on and over the spine slumped, flat, and dull. The hips contacted at [email protected]
hands; most particularly where the will be raised in compensation, and the
base of the fingers meet the palms. We toes will be pointed with the feet and
are more towards the inside hands and legs not integrated into the hands. Our
less towards the outside hands, so that e n e rg y w i l l b e d i s p e r s e d a n d
the inner arms are incredibly sharp. Our dissipated. We will not fly, and we will not
hands are active in their contact with be inspired!

and sharpness that bakasana brings to sirsasana several times each side, and long
our systems on all levels. timings in paschimottanasana. Supta
I would suggest long (3-5 mins) virasana, especially with support and
timings and repetitions of supta weights can then be very helpful to ease
padangustasana and its variations tightness and hardness in the front and I am indebted in this article to my
(especially supta padangustasana 2) inner groins. A long held supported teacher Sri BKS Iyengar who, as I write
perhaps followed by some supported (nirlamba) sarvangasana off a chair or this, has just entered his 91st year. An
forward bending, particularly janu trestle can often then be totally exquisite. asana expresses a thousand words!

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