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词条 Bakasana
释义

  1. Etymology and origins

  2. Description

  3. Benefits

  4. Variations

  5. Follow-up asanas

  6. See also

  7. References

  8. Further reading

{{short description|A hand-balancing posture in hatha and modern yoga}}{{Contains Indic text}}Bakāsana ({{lang-sa |बकासन}}, Crane Pose), and the similar Kākāsana ({{lang-sa |काकासन}}, Crow Pose) are balancing asanas in hatha yoga and modern yoga.[1] In all variations, these are arm balancing poses in which hands are planted on the floor, shins rest upon upper arms, and feet lift up. The poses are often confused, but traditionally Kakasana has arms bent, Bakasana (the crane being the taller bird with longer legs) has the arms straight.[2]

Etymology and origins

The names for the asanas come from the Sanskrit words बक baka ("crane") or काक kaka ("crow"), and आसन asana meaning "posture" or "seat".[3][4]

While different yoga lineages use one name or another for the asanas, Dharma Mittra makes a distinction, citing Kakasana as being with arms bent (like the shorter legs of a crow) and Bakasana with arms straight (like the longer legs of a crane).[5] B. K. S. Iyengar's 1966 Light on Yoga describes only Bakasana, with straight arms.[6] In Sivananda Yoga, Swami Vishnudevananda's 1960 Complete Illustrated Book of Yoga describes only Kakasana, with bent arms.[6] However, practitioners in the west often mistranslate the Sanskrit "Bakasana" as "Crow Pose".[2][7]

These balancing poses can be dated at least to the 17th century Hatha Ratnavali, where Bakasana is number 62 of the 84 poses said to have been taught by Shiva.[8]

The 19th century Sritattvanidhi describes and illustrates both Kakasana and Bakasana.[9]

In his 1969 book Asana Pranayama Mudra Bandha, Swami Satyananda Saraswati of the Bihar School of Yoga uses the name Bakasana for a different pose entirely, standing on one leg, the body angled down with the other leg straight out in line with the body, the arms straight and grasping the standing big toe.[10]

Description

These asanas are arm balances. According to B.K.S. Iyengar there are two techniques for entering them. The simple method of achieving it is by pushing up from a crouching position. The advanced method is to drop down from a head stand.[11]

Benefits

The asanas strengthen the shoulders, arms, wrists and hands, as well as the core muscles and organs of the abdomen.[11]

Variations

Asymmetric variations include:

  • Parsva Bakasana (Side Crane Pose) in which one thigh rests on the opposite upper arm and the other leg is stacked on top of the first[12][13]
  • Eka Pada Bakasana/Kakasana (One-Legged Crane/Crow Pose respectively) in which one leg remains in Bakasana while the other extends straight back.[14]
  • Eka Pada Sirsa Bakasana has one leg behind the head.

Follow-up asanas

Crane/Crow is often followed by Chaturanga Dandasana (Four-Limbed Staff Pose) or Salamba Sirsasana II (Supported Head Stand, Second version). Some practitioners jump in and out of Crane/Crow via Adho Mukha Svanasana (Downward-Facing Dog Pose).

See also

  • Bhujapidasana – a similar hand-balancing pose, with the feet in front of the body
  • Tittibhasana - a hand-balancing pose with the feet stretched straight out in front

References

1. ^{{cite web | url=http://www.yogajournal.com/poses/468 | title=Yoga Journal - Crane Pose | accessdate=9 April 2011}}
2. ^1 {{cite book |last=Belling |first=Noa |title=The Yoga Handbook |url=https://books.google.com/books?id=6rTnpOiFVEMC&pg=PT35 |date=20 February 2008 |publisher=New Holland Publishers |isbn=978-1-84537-935-3 |page=159}}
3. ^{{cite book |last=Sinha |first=S. C. |title=Dictionary of Philosophy |url=https://books.google.com/books?id=-zzRvh1fRzEC&pg=PA18 |year=1996 |publisher=Anmol Publications |isbn=978-81-7041-293-9 |page=18}}
4. ^{{cite book | last1=Kingsland | first1=Kevin | last2=Kingsland | first2=Venika | title=Complete hatha yoga | url=https://books.google.com/books?id=GmdK1ZNOKroC | year=1976 | publisher=Arco | isbn=978-0-668-03958-1 | page=121}}
5. ^{{cite book |last=Mittra |first=Dharma |authorlink=Dharma Mittra |title=Asanas: 608 Yoga Postures |url=https://books.google.com/books?id=ev8EAAAACAAJ |accessdate=25 June 2011 |date=21 March 2003 |publisher=New World Library |isbn=978-1-57731-402-8}}
6. ^{{cite book |last1=Vishnu-devananda |first1=Swami |authorlink=Vishnudevananda Saraswati |title=The Complete Illustrated Book of Yoga |year=1988 |origyear=1960 |publisher=Three Rivers Press |isbn=0-517-88431-3 |page=plate 110}}
7. ^{{cite book | last=Long | first=Ray | title=The Key Muscles of Yoga: The Scientific Keys, Volume 1 | url=https://books.google.com/books?id=hrx_jhsD784C&pg=PA230 | accessdate=9 April 2011 | date=August 2009 | publisher=Greenleaf Books | isbn=978-1-60743-238-8 | page=230}}
8. ^{{cite book |author=Srinivasa |first1=Narinder |editor1-last=Gharote |editor1-first=M. L. |editor2-last=Devnath |editor2-first=Parimal |editor3-last=Jha |editor3-first=Vijay Kant |title=Hatha Ratnavali Srinivasayogi {{!}} A Treatise On Hathayoga |date=2002 |publisher=The Lonavla Yoga Institute |location=Lonavla, India |isbn=81-901176-96 |pages=98–122 asanas listed; Figures of asanas in unnumbered pages between pages 153 and 154; asanas named but not described in text listed on pages 157–159 |edition=1st |url=https://archive.org/details/HathaRatnavaliSrinivasayogiATreatiseOnHathayogaEd.GharoteM.L.DevnathParimalDevNa/page/n191}}
9. ^{{cite book |last1=Sjoman |first1=Norman E. |authorlink=Norman Sjoman |url=https://books.google.com/books?vid=ISBN8170173892 |title=The Yoga Tradition of the Mysore Palace |publisher=Abhinav Publications |year=1999 |isbn=81-7017-389-2 |pages=73-74, plate 5 (poses 27 and 30)}}
10. ^{{cite book |last=Saraswati |first=Swami Satyananda |authorlink=Swami Satyananda Saraswati |title=Asana Pranayama Mudra Bandha |url=http://www.znakovi-vremena.net/en/Swami-Satyananda-Saraswati---Asana-Pranayama-Mudra-Bandha.pdf |publisher=Yoga Publications Trust |year=1996 |origyear=1969 |isbn=978-81-86336-14-4 |pages=299–300}}
11. ^1 2 {{cite book |last=Iyengar |first=B. K. S. |authorlink=B. K. S. Iyengar |title=Light on Yoga |origyear=1966 |year=1987 |publisher=Schocken Books |location=New York |isbn=0-8052-0610-8 |pages=315–317}}
12. ^{{cite web | url=http://www.yogajournal.com/poses/2478 | title=Side Crane Pose |publisher=Yoga Journal | accessdate=2011-04-09}}
13. ^{{cite book | last=Stearn | first=Jess |authorlink=Jess Stearn | title=Yoga, Youth, and Reincarnation | url=https://books.google.com/books?id=VrPwAAAAIAAJ | accessdate=9 April 2011 | year=1965 | publisher=Doubleday | page=348}}
14. ^{{cite book | last=Hewitt | first=James | title=Complete Yoga Book | url=https://books.google.combooks?id=EntWAAAAYAAJ | year=1990 | publisher=Schocken Books | page=357}}

Further reading

  • {{cite book |last=Iyengar |first=B. K. S. |authorlink=B. K. S. Iyengar |title=Illustrated Light On Yoga |url=https://books.google.com/books?id=pbx5AAAACAAJ |accessdate=9 April 2011 |date=1 October 2005 |publisher=HarperCollins |isbn=978-81-7223-606-9}}
  • {{cite book |last=Saraswati |first=Swami Satyananda |authorlink=Swami Satyananda Saraswati |title=Asana Pranayama Mudra Bandha |url=https://books.google.com/books?id=YpR1QgAACAAJ |accessdate=9 April 2011 |date=1 August 2003 |publisher=Nesma Books India |isbn=978-81-86336-14-4}}
  • {{cite book |last=Saraswati |first=Swami Satyananda |authorlink=Swami Satyananda Saraswati |title=A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya |url=https://books.google.com/books?id=eWOrAAAACAAJ |accessdate=9 April 2011 |date=January 2004 |publisher=Nesma Books India |isbn=978-81-85787-08-4}}
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2 : Meditation|Asanas
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