Bakāsana (Crow Pose)
Baka: Crow/ Crane
Asana: Posture/ Seat
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
|MAJOR MUSCLES||ACTION/FUNCTION IN BAKASANA|
|Biceps brachii||Flexion at elbow joints|
|Coracobrachialis||Abduction of scapula|
|Deltoids||Stabilize and protect shoulder joints|
|Triceps brachii||Extension at elbow joints|
|Back||Trapezius||Abduction of scapula|
|Thorax||Serratus anterior||Abduction of scapula|
|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
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.
- 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)