Asana of the Month: Baka Dhyanasana

Baka Dhyanasana - Patient crane pose

Sanskrit: Baka - crane, Dhyan - patient, Asana – pose

Baka Dhyanasana is often confused with Kakasana (the crow). In that pose, the knees are in the armpits. Baka Dhyanasana looks like a crane waiting for his prey.

  • Level: Advanced
  • Duration: up to 3 minutes
  • Repetition: none
  • Stretches: lower back
  • Strengthens: arms, wrists
  • Chakra: Ajna Chakra (Third Eye)


♥ Balances the nervous system

♥ Improves concentration

♥ Strengthens the arms and wrists

♥ Improves balance



♦ High blood pressure

♦ Heart problems

♦ Wrist problems

♦ Sinus thrombosis (Cerebral venous sinus thrombosis)


Instructions for Baka Dhyanasana

  1. Squat on the floor with your feet slightly apart.
  2. Stand up on your toes and place your hands on the ground right in front of your feet. The fingers are pointing front. The elbows are slightly bent.
  3. Lean forward and bring your knees on the outside of your upper arms as close to your armpits as possible.
  4. Lean forward even more and put your body weight on your arms. Lift the feet off the ground.
  5. Stare ether at the tip of your nose or at a point about 1m in front of you.
  6. Hold this final position as long as it is comfortable and possible for you. If you just hold it for a moment, hold your breath. If you stay longer in the posture, continue to breathe normally.
  7. Slowly lower your feet and release your arms. Relax for a few moments.


The science behind Baka Dhyanasana

Although this posture may seem difficult, it can be mastered quickly. The key is not muscle strength, but coordination and balance. When you have mastered the basic pose, you can move on to various variations.

Focusing on the tip of your nose in the final position directs energy to the Ajna Chakra. This energy center is the home of our intuition and imagination. Through the Ajna Chakra, you can get in touch with your higher self.


Note: Yoga beginners should first learn all yoga practices from a competent teacher and then practice alone.

Bakadhyanasana2 - Asana of the Month: Baka Dhyanasana

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