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Home , Asana, Backbend, Bakasana, Eka Pada Rajakapotasana, Kukkutasana, Malasana

BakasanaCrane pose by Peter Thomson

1 australian life Crane Pose

Bakasana (Crane pose) is the foundation or hub for all the ‘bird’ : ( (Rooster pose), (Eagle pose), Chakorasana (Moon bird pose), (Pigeon pose), Parsva Bakasana (Side crane pose), Pincha (Peacock Pose), (Firefly Pose), and many of these 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 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 band 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 is advanced, and demands much in terms stabilised, very focused, and from there, such as (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 () 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 Repetition prerequisites. These, in turn, demand weight being lifted is brought more fully The importance of practice and stability and good timing in Ardha and directly over the points of active particularly that sense of practice as Mukha Vrkasana (Handstand). support in the hand contact with the repetition, cannot be over-stated I feel in Obviously, Bakasana is not appropriate floor. The effect of this creates a feeling of relation to bakasana (and associated during or , or to enhanced lightness, dynamism, and 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

australian yoga life 2 Bakasana

[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, (Standing forward bend), (perhaps all three in cycle several times), and sometimes (Intense wide leg stretch), a simple squat (with support under the heels if balance cannot be readily maintained), (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 from Sirsasana II (Three point 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 satisfying, 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 the support of the necessary preparatory work in their practice. When this preparatory work has been done,

3 australian yoga life Crane Pose

[The Method]

Photo D. Photo E. This brings us to Guruji’s points, delivered almost like , 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 . 6. Don’t let the heel level drop. The effect of these points is to make the Bakasana more compact and contained. But the real secret lies in the suppleness 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 further forward over the hands. when the practice is engaged in for its arises, we are presented with the 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 spine (i.e. the spine in the upper back). antecedents – those asanas in the So with Bakasana, on both a physical and 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.

australian yoga life 4 Bakasana

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, . The part of the trunk is as Common mistakes are to sit back on intensive courses 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 energy will be dispersed and 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 . Supta I would suggest long (3-5 mins) , 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) 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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