Benefits of Bakasana Yoga

Bakasana is the Sanskrit word for bow pose. It is one of the most fundamental poses in yoga practice and it strengthens the entire body. Inhaling deeply through the nose and releasing through the mouth are the main activities involved in Bakasana. The benefits offered by this yoga pose are immense, which makes it an excellent choice to include into your yoga routine.

The name Bakasana is derived from the Sanskrit words bakau and asana. The word bakau comes from the root word as meaning bow and sana meaning skin. So, basically, bakasana means ‘a bow to the soul’. It is a very powerful and invigorating yoga pose. Bakasana literally means ‘union’ and is often included within a vinyasa yoga class because of its connection to the fusion of asana and meditation. This combination offers a highly effective workout with the benefits of a spiritual nature.

The body is very dense and needs to be supported throughout the yoga poses. The muscles of the abdomen and back are the first to be targeted when practicing this yoga pose. The upper arms should be contracted and kept straight. The shoulders should move back and forth in a smooth, effortless flow. Breathing should be slow and deep with the abdomen drawing in and then releasing through the nose.

The primary focus in Bakasana is to keep the head and spine in a straight line. This allows the internal organs to function more effectively, resulting in a healthier overall body. Breathing should also be more relaxed and comfortable, to achieve maximum efficiency. While watching television or reading a book, the upper arms should move back to the sides but not fully released. This common yoga mistake is commonly made and can be corrected by performing Bakasana with correct alignment cues.

To align the upper body properly, the feet should be placed flat on the floor with heels slightly raised. The shins should be flat on the floor and the elbows should be flexed as they would be in yoga practice. The arms should be held straight, the hands should be high as in a traditional greeting, and the upper arms and spine should be supported with the palms of the hands. The elbows are allowed to relax, although they may not necessarily be flexed and should be kept at a 90 degree angle from the torso.

The hips are held in an extended position. This allows for proper balance and movement. The torso twists smoothly from the hip area, allowing for easy mobility and efficient cardiovascular circulation during the Bakasana. It is important to be gentle as the abs and pelvis will be stretched. In order to get a complete stretch, stretching should be performed for five times, and relaxation should be maintained throughout the exercise.

All forms of yoga practice, with the exception of Bikram yoga, require good alignment cues. For example, in Aushwitz Chodelaka (Saraca Cholingana), which is the most common yoga posture, the knees are slightly bent while the back is arched. With this alignment cue, the lower spine can be elongated and opened. This is one of the most effective yoga poses used for rehabilitation.

In Vastu Shastra (Vajrasana) stretching, the arms are straight, the shoulders relaxed, the head straight and the neck curved slightly. The elbows are flexed, the upper back is arched and the upper arms, shoulders and cervical spine are completely aligned. The legs are lifted straight and the toes are flat. This helps to increase blood flow to the brain and improve oxygenation of the heart.

Bakasana yoga practice also strengthens the muscles of the chest, shoulders, upper arms and triceps. It provides good cardiovascular fitness and increases stamina. Since the arms are straightened, it tightens the chest muscles, which are vital for supporting the body’s weight. It also opens the upper arms, allowing more space for the lungs to expand.

The third main benefit from Bakasana yoga practice is that it improves upper arms strength, which may have been affected by the sprains sustained during martial arts training. The upper arms muscles help support the spine and help absorb shock from punches and kicks. They help to protect the spine from injury by absorbing most of the impact from falls and other physical injuries. The strong upper arms in Bakasana also improve posture, which is important for health and well-being.

It is important to note that this pose should not be practiced if the practitioner is experiencing pain or discomfort in the lower back. This yoga poses can be performed with minimal props. A mat or strap is all that is needed to assist beginners in getting into the pose. Before attempting this pose, it is recommended that beginners practice Viniyoga (lays flat on the floor) and Sahaja yoga as a warm up and stretch.

Types Of Yoga Poses


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