References

Yoga Journal - Crane Pose
http://www.yogajournal.com/poses/468

I used this URL for a picture of bakasana and all of the information about how to do bakasana, the benefits of bakasana, and the meaning of bakasana

How I Feel in Bakasana

When I practice bakasana, usually, the only thing on my mind is making sure I don't fall on my head (which has happened twice). It's hard to let go and be peaceful in a pose that takes so much focus and muscular effort, especially when failure to hold it properly can cause injury. I also feel proud when I can manage to correctly hold this asana, because it's a very difficult asana to hold.

Physical and Therapeutic Benefits of Bakasana

-Strengthens wrists, arms, and abdominal muscles
-Stretches upper back
-Tones abdominal organs
-Opens groin

Alignment and Muscle Actions Involved

-Squeeze thighs into torso
-Press shins into the backs of the upper arms
-Curl fingers slightly to take pressure off the wrists
-Keep head in neutral position, looking at floor, or lift head and look forward
-Keep tailbone as close to heels as possible

How to get in and out of Bakasana

In:
-Squat with feet a few inches apart, with knees spread wider than hips
-Place hands firmly on the ground with elbows bent and the backs of the upper arms on the shins
-Press inner thighs into sides of torso
-Place knees in armpits as far up as possible, keeping upper arms as low on the shins as possible
-Lean forward onto the backs of upper arms, until feet leave the floor, balancing just on arms
-For complete posture, straighten arms

Out:
-Slowly bend arms and lower feet back onto the floor into a squat
-Stand up from the squat

Names

Bakasana = Crane Pose / Crow Pose
Baka - crane
Asana - posture

Pictures of Bakasana

Me attempting Bakasana:


A professional practicing Bakasana:

http://www.yogajournal.com/poses/468