Learning to perform Bakasanu

Technique for Beginners

1. 
   Sliding feet, squat on his haunches. soles of the feet firmly pressed to the floor. Seat lift off the floor and balance.
2. 
   Knees apart, torso forward.
3. 
   Breathe, Get your hands behind your knees and place the palms on the floor.
4. 
   Bend your elbows, heels, lifting from the floor, apply the body forward and place the lower leg on top of the hand. Take a few breaths.
5. 
   On the exhale, tilt your body forward and lift your toes off the floor.
6. 
   Straighten hands, hold the weight of the body on the hands.
7. 
   Stay in this position for 20-30 seconds, breathing normally.
8. 
   Exhale, bend the elbows and lower body, lower legs armpits, stand down and relax.

subtleties of execution

Since the thoracic spine bent, breathing movements of the chest in this position minimized. Do not forget to make a smooth, shallow breathing!

A common feature for all the “bird” asanas (eagle pose, peacock) is a flexion of the thoracic spine, shoulder blades breeding and extension of the cervical spine. In other words, it is necessary to spread the “wings” and pull the “beak”!

anatomy asana

Equipment for performing advanced (from Sirshasana)

1. 
   Follow Salamba Shirshasana .
2. 
   Breathe out. Bend your knees and lower your legs so your thighs touched the abdomen and chest.
3. 
   Right knee, place on top of the right hand, left knee to the upper part of his left hand. Stops are connected together. Balance.
4. 
   Exhale, pull the trunk up and raise your head. Hands straighten and pull, lift the buttocks. Neck and pull your head as high as possible keep.
5. 
   Hold the balance on the hands for a few seconds. Try to breathe normally.
6. 
   Breathe out and, with his head down, go back to Salamba Shirshasana. Lower legs to the floor and relax.