Performing Bakasana

There are two critical elements of yoga asanas. How to get in and out of the posture, and the muscular actions involved in correctly practicing each asana. It is important to fully understand both, in order to get extract the full potential of each pose in your yoga practice.

The following is a simple list to get into the asana.

1. Stand in Tadasana, except place your feet hip width apart.

2. Squat down in this position. Keep your heels on the floor. If you cannot keep your heels on the floor, use a folded blanked to prop them up.

3. Move your knees out wider than your hips and lean your torso forward, such that you are in a full squat.

4. Place your palms on the ground, with spread fingers gripping the floor, and place the backs of your arms against your shins.

5. Keeping your thighs against your torso and your shins in your armpits, raise yourself up on the balls of your feet and lean forward, taking your weight in your arms.

6. While exhaling, lift your feet completely from the floor and balance on your arms. Be sure to keep your tailbone as close as possible to your feet, and round your back appropriately.

7. If you are balanced and wish to go further, straighten your arms, and consciously contract your torso such that your back become completely rounded.

8. Balance here, until you are ready to continue on.

To release from Bakasana, simply lower your feet to the floor. Sit in a squat, then rise back up into Tadasana, or continue on into another posture, such as Downward-facing Dog.