Bakasana

Bakāsana (Crow Pose)

bak-AHS-ana

Baka: Crow/ Crane

Asana: Posture/ Seat

 
 bakasana
 
 
When performing bakāsana, the following actions occur on the upper limbs:
 

  • Wrist dorsiflexion

Agonist: Extensor carpi ulnaris, extensor carpi radialis, extensor digitorum and other intrinsic muscles located along the upper joint of the wrist
Antagonist: Flexor carpi ulnaris, flexor carpi radialis and other intrinsic muscles located along the lower joint of the wrist
 

  • Forearm pronation

Agonist: Pronator quadratus and pronator teres muscle
Antagonist: Supinator muscle
 

  • Elbow flexion when getting into the pose

Agonist: Bicep brachii
Antagonist: Tricep brachii
 

  • Elbow extension towards the end of the pose

Agonist: Tricep brachii
Antagonist: Bicep brachii
 

  • Shoulder flexion and adduction

Agonist: Anterior deltoid, supraspinatus, subscapularis
Antagonist: Posterior deltoid, infraspinatus, teres minor
 

  • Scapula abduction

Agonist: Serratus anterior, pectoralis major, pectorialis minor, coracobrachialis
Antagonist: Rhomboideus, trapezius, teres major,  teres minor, infraspinatus
 
 
When performing bakāsana, the following actions occur on the spine:

  • Cervical extension

Agonist: Rectus capitis posterior, obliquus capitis superior
Antagonist: Semispinalis, splenius, levator scapulae
 

  • Thoracic and lumbar flexion

Agonist: Psoas major (upper fibers), psoas minor, abdominal muscles, pelvic floor
Antagonist: Erector spinae, multifidus spinae, latissimus dorsi
 
When performing bakāsana, the following actions occur on the lower limbs:
 

  • Hip flexion and adduction

Agonist: Psoas major, iliacus, pectineus, adductor longus and brevis
Antagonist: Gluteus maximus
 

  • Knee flexion

Agonist: Hamstrings
Antagonist: Quads

MAJOR MUSCLES ACTION/FUNCTION IN BAKASANA
Arm
(Anterior)
Biceps brachii Flexion at elbow joints
Coracobrachialis Abduction of scapula
Arm
(Posterior)
 
Deltoids Stabilize and protect shoulder joints
Triceps brachii Extension at elbow joints
Back Trapezius Abduction of scapula
Thorax Serratus anterior Abduction of scapula
Chest
(Anterior)
Pectorialis major Abduction of scapula
Iliac Region Psoas major Adduction and hip flexion
Spinal/ thoracic flexion
Iliacus Adduction and  hip flexion

 
* Arm: Initially flexion at elbow joints occurs but move towards extension against gravity while lifting the pose to straighten the arms.
* Legs: Contraction of hamstring supports knee extension when the heels are closer to the butt
 
Bakasana Tutorial
1 At the centre of your mat, stand in Tadasana with both feet about shoulder width apart and squat down into Malasana.
2 Extend your arms forward, bend the elbows and place them on the ground, positioning your knees on the triceps or as close as possible to the armpit.
3 Slowly lift your belly towards the ceiling and lift one leg off at a time, while maintaining a firm grounding with both palms.
4 Keep both heels close to the butt and try to straighten the arms. Maintain a straight gaze and breathe steadily into the pose.
 
 Physical benefits:

  • Strengthen wrists and arms.
  • Stretches the upper back and increases the flexibility and elasticity of the spine.
  • Strengthens and tones various muscles and organs in the abdominal region.
  • Opens up the groin region.
  • Sense of balance, concentration, and co-ordination improves by practicing this posture regularly.

 
J (Nov 2014, 200Hr Weekday)
 

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