How to do Bakasana in the Ashtanga Second Series

In Ashtanga yoga’s Second Series (Nadi Shodhana), Bakasana (Crane Pose) is introduced as part of an intense progression of postures aimed at strengthening and cleansing the nervous system. Known for its balance of strength and grace, Bakasana builds core stability and arm strength while enhancing focus. If you’re new to the Second Series or still working through this challenging posture, here’s a guide to help you ease into the pose with confidence.

Preparing for Bakasana in Second Series

Step-by-Step Guide to Bakasana

1. Start in a Squat (Malasana)

Begin by grounding yourself in Malasana, also known as Garland Pose. From this deep squat, bring your hands to the floor in front of you, shoulder-width apart, and spread your fingers wide to create a strong foundation. Engage the core, keeping your gaze slightly forward, and lift your heels off the mat as you rise onto the balls of your feet.

2. Position Your Knees on Your Triceps

Lean forward, bending your elbows slightly, and place your knees high up on your upper arms, near your armpits. Your arms should form a shelf for the knees. The closer your knees are to your armpits, the more control you’ll have. Keep your elbows hugging in toward your midline.

3. Shift Your Weight Forward

As you lean forward, begin to shift your weight into your hands. The key here is balance — avoid dumping your weight entirely into your arms. Instead, engage the core to help lift your feet off the ground. Lift one foot at a time if you’re new to the pose, eventually drawing both feet up together.

4. Engage the Core

Your core is the powerhouse of this posture. To hold Bakasana, pull the lower belly in and up (Uddiyana Bandha). Engage Mula Bandha to keep the energy centered and controlled. The arms stay strong but don’t bear all the weight—keep spreading the weight distribution through the core and hands.

5. Lift the Feet

Once you feel stable, bring your feet together behind you, lifting them higher as you find balance. The gaze is important: look slightly ahead (rather than down) to maintain balance and avoid tipping forward. Keep drawing your knees toward your upper arms and lifting your hips upward to find lightness in the posture.

6. Hold and Breathe

Hold Bakasana for a few breaths, maintaining focus on your breath. Continue to press down through the hands, lift the hips, and engage the core.

7. Transition Out

To exit Bakasana in the Second Series, the challenge comes in transitioning smoothly into Chaturanga. Slowly shift the weight forward, keep your elbows bent, and glide into Chaturanga as you exhale.

Bakasana is a powerful arm balance that, when practiced with patience and care, strengthens both body and mind. As part of the Second Series, it’s a step up in complexity from Primary Series postures, requiring strength, focus, and fluid transitions. Keep practicing, focusing on the foundations and breathing deeply. Over time, your body will learn to balance, and you’ll find lightness in this graceful pose. If you are in Stavanger now, come join our Led Class and Mysore every morning from 6am. If you are in Asia in Jan 2025, come join us in Vietnam.

Happy practicing! Namaste.