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Bakasana (Crane Pose) To Strengthen Wrists And Arms

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Wrists and arms are one of the most important body parts, without which we would turn handicapped. Hence, it is essential to keep our wrists and arms healthy.

When our bones get weak, especially when we start to age, even a slight fall can lead to an injury in the wrists. Then for months together, we may need casting to be done and may get dependent on someone even for our easy daily chores.

Also Read: Yoga to Get Flat Tummy

So, how do we make our wrists and arms strong? Few people resort to several vitamins, calcium supplements, etc, which are readily available in the markets that can help strengthen the wrists and arms. But, all these do not last for long.

Bakasana (Crane Pose) To Strengthen Wrists And Arms

If you are looking for a permanent solution to strengthen your wrists and arms, then try some of the effective yoga asanas. Bakasana is one such asana that helps in strengthening the wrists and arms.

The word "Bakasana" comes from the Sanskrit word 'Bak' which means crane and 'Asana' which means pose. It is always best to practice Bakasana in the morning.

Also Read: Yoga Asana To Strengthen Knees And Ankles

However, for those of you who do not have time in the morning, you could also practice this in the evening, but make sure there is enough time gap between consuming your food and performing the asana.

Have a look at the step-wise procedure to perform the asana.

Step-By-Step Procedure To Perform Bakasana:

Bakasana (Crane Pose) To Strengthen Wrists And Arms

1. With your hands firm, stand straight with your feet closer to each other.

2. Keeping your feet on the floor, get into a squatting position. Keep equal distance between both the knees.

3. The knees and elbows should be placed at the same level.

4. The palms should be placed flat on the floor in between the knees.

Bakasana (Crane Pose) To Strengthen Wrists And Arms

5. Slowly lift your hips, the knees should be brought closer to the upper triceps.

6. Then, slowly lift your feet up from the floor, the body weight should be brought to the arms.

7. Remain in this position for a few seconds.

8. Slowly get back to the normal position and relax.

Other Benefits Of Bakasana:

Helps stretch the upper back
Helps in bringing about a balance in the body
Helps in improving concentration
Helps strengthen the muscles and abdomen
Helps to increase flexibility of the spine


People suffering from spondylitis, carpel tunnel syndrome, etc, should avoid practicing Bakasana or perform it under the guidance of a trained yoga expert.

Read more about: bakasana, yoga, wrists, arms, concentration, muscles
Story first published: Thursday, July 14, 2016, 13:30 [IST]
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