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Bakasana Bakasana

1 min
52 score
5 kcal
Plank Variations
Static
Bakasana
hourglass-icon 1 min
asana miniature
00:55
Music
  • Instructor's voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

don't give up!

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Favorable effect

  • Strengthens the hands
  • Strengthens the joints and muscles of the hands
  • Strengthens the wrists
  • Develops balance and coordination
  • Reduces fat deposits around the waist
  • Clarifies the mind
  • Strengthens the core

Contraindications

Pregnancy
Menstruation
High blood pressure
Wrists injuries

Technique of execution

Place your feet hip-width apart. On the exhale slowly bend over. Try to place your hands on the floor. Point your fingers forward. Bend your legs and squat down slightly. Bring your knees near your arms as close as you can to the shoulders. Slowly let your feet up off the floor. Balancing on your hands. Press your hands into the floor. Breathe evenly. Bring your feet to the floor. Lift your torso up. And bring your feet together.

Upload date:2025-09-22T10:21:09+00:00

What to do if it does not work out, as in the video

1
If you are afraid of losing balance, you can put pillows in front of you, then falling forward will not be scary and painless.
2
Try to keep your gaze in front of you, not at the floor. In this case, it will be easier for you to enter the pose and hold it.
3
If you are just mastering the pose, it is recommended to try to raise your feet from the floor one by one, so that the body gets used to the unusual position.
4
When you feel confident with one foot on the floor and the other in the air, you can try raising your other foot in the air.

Where can I meet

Lesson search
Challenges

Bakasana occurs 28 times in ready-made lessons

Theme Title Time
Energy
Cheerful Morning 30 min
30 min
Energy
Cheerful Morning 45 min
45 min
Energy
Cheerful Morning 60 min
60 min
Energy
Cheerful Morning 90 min
90 min
Sports
Tennis Sequence 20 min
20 min
Sports
Tennis Sequence 25 min
25 min
Sports
Tennis Sequence 30 min
30 min
Sports
Tennis Sequence 45 min
45 min
Sports
Tennis Sequence 60 min
60 min
Sports
Tennis Sequence 90 min
90 min
Cardio
Cardio 25 min
25 min
Cardio
Cardio 30 min
30 min
Cardio
Cardio 45 min
45 min
Cardio
Cardio 60 min
60 min
Cardio
Cardio 90 min
90 min
Breasts
Firm Breasts 20 min
20 min
Breasts
Firm Breasts 25 min
25 min
Breasts
Firm Breasts 30 min
30 min
Breasts
Firm Breasts 45 min
45 min
Breasts
Firm Breasts 60 min
60 min
Breasts
Firm Breasts 90 min
90 min
Varicose Veins
Varicose Veins 90 min
90 min
Advanced
Yoga for Advanced 45 min
45 min
Advanced
Yoga for Advanced 90 min
90 min
Balance
Balance Development 60 min
60 min
Balance
Balance Development 90 min
90 min
Joints
Graceful Wrists and Hands 60 min
60 min
Joints
Graceful Wrists and Hands 90 min
90 min

Bakasana occurs 32 times in ready-made courses

Theme Title Duration Day
Arms
Strong Arms in 14 Days 2 w.
Day: 5, 6, 7, 8, 9, 11, 12, 13, 14
2 w. 5, 6, 7, 8, 9, 11, 12, 13, 14
Waist
Slim Waist Challenge in 14 Days 2 w.
Day: 13
2 w. 13
Split
Side split in 14 Days 2 w.
Day: 11
2 w. 11
Joints
Healthy Joints in 14 Days 2 w.
Day: 9
2 w. 9
Arms
Strong Arms in 7 Days 1 w.
Day: 2, 3, 5, 6, 7
1 w. 2, 3, 5, 6, 7
Balance
Improve Your Balance in 7 Days 1 w.
Day: 1, 2, 3, 4, 5, 6, 7
1 w. 1, 2, 3, 4, 5, 6, 7
Balance
Improve Your Balance in 14 Days 2 w.
Day: 5, 6, 7, 8, 10, 11, 12, 13, 14
2 w. 5, 6, 7, 8, 10, 11, 12, 13, 14
Self-Esteem
Self-Esteem Boost in 7 Days 2 w.
Day: 10, 11
2 w. 10, 11
Joints
Healthy Joints in 21 Days 3 w.
Day: 16
3 w. 16
Balance
Improve Your Balance in 21 Days 3 w.
Day: 1, 2, 3, 4, 5, 6, 7, 12, 13, 14, 15, 17, 18, 19, 20, 21
3 w. 1, 2, 3, 4, 5, 6, 7, 12, 13, 14, 15, 17, 18, 19, 20, 21
Waist
Slim Waist in 21 Days 3 w.
Day: 20
3 w. 20
Self-Esteem
Self-Esteem Boost in 21 Days 3 w.
Day: 17, 18
3 w. 17, 18
Arms
Strong Arms in 21 Days 3 w.
Day: 2, 3, 5, 6, 7, 12, 13, 14, 15, 16, 18, 19, 20, 21
3 w. 2, 3, 5, 6, 7, 12, 13, 14, 15, 16, 18, 19, 20, 21
Split
Side split in 21 Days 3 w.
Day: 18
3 w. 18
Habits
Quit Smoking in 14 Days 2 w.
Day: 8, 11
2 w. 8, 11
Habits
Quit Smoking in 21 Days 3 w.
Day: 1, 2, 3, 4, 5, 6, 20
3 w. 1, 2, 3, 4, 5, 6, 20
Energy
Static complex in 7 days 1 w.
Day: 3
1 w. 3
Energy
Static complex in 28 days 4 w.
Day: 11, 13
4 w. 11, 13
Stress
Release from anxiety in 21 days 3 w.
Day: 10
3 w. 10
Stress
Release from anxiety in 28 days 4 w.
Day: 15
4 w. 15
Joints
Hip Opening in 21 Days 3 w.
Day: 4
3 w. 4
Joints
Hip Opening in 28 Days 4 w.
Day: 11
4 w. 11
Cardio
Healthy Heart in 21 Days 3 w.
Day: 15, 19
3 w. 15, 19
Cardio
Healthy Heart in 28 Days 4 w.
Day: 3, 5, 6, 12, 19
4 w. 3, 5, 6, 12, 19
Advanced
Yoga for Advanced in 7 days 1 w.
Day: 2, 6
1 w. 2, 6
Advanced
Yoga for Advanced in 14 days 2 w.
Day: 11
2 w. 11
Advanced
Yoga for Advanced in 21 days 3 w.
Day: 18
3 w. 18
Advanced
Yoga for Advanced in 28 days 4 w.
Day: 1, 16, 25
4 w. 1, 16, 25
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 15, 25, 29, 34
5 w. 15, 25, 29, 34
Weight Loss
Slim Body in 28 Days 4 w.
Day: 18, 26
4 w. 18, 26
Breasts
Beautiful Chest in 14 Days 2 w.
Day: 1
2 w. 1
Breasts
Beautiful Chest in 21 Days 3 w.
Day: 13
3 w. 13

Details of the exercise

Category
Plank Variations
Mechanics
Static
Complexity
For Advanced
Duration
1 minute
Energy consumption
5 kcal
Popularity
206 out of 441

Where can I meet

Lesson search
Challenges

Bakasana occurs 28 times in ready-made lessons

Lesson Duration
Cheerful Morning 30 min
Cheerful Morning 45 min
Cheerful Morning 60 min
Cheerful Morning 90 min
Tennis Sequence 20 min
Tennis Sequence 25 min
Tennis Sequence 30 min
Tennis Sequence 45 min
Tennis Sequence 60 min
Tennis Sequence 90 min
Cardio 25 min
Cardio 30 min
Cardio 45 min
Cardio 60 min
Cardio 90 min
Firm Breasts 20 min
Firm Breasts 25 min
Firm Breasts 30 min
Firm Breasts 45 min
Firm Breasts 60 min
Firm Breasts 90 min
Varicose Veins 90 min
Yoga for Advanced 45 min
Yoga for Advanced 90 min
Balance Development 60 min
Balance Development 90 min
Graceful Wrists and Hands 60 min
Graceful Wrists and Hands 90 min

Bakasana occurs 32 times in ready-made courses

Theme Title Duration Day
Arms
Strong Arms in 14 Days 2 w.
Day: 5, 6, 7, 8, 9, 11, 12, 13, 14
2 w. 5, 6, 7, 8, 9, 11, 12, 13, 14
Waist
Slim Waist Challenge in 14 Days 2 w.
Day: 13
2 w. 13
Split
Side split in 14 Days 2 w.
Day: 11
2 w. 11
Joints
Healthy Joints in 14 Days 2 w.
Day: 9
2 w. 9
Arms
Strong Arms in 7 Days 1 w.
Day: 2, 3, 5, 6, 7
1 w. 2, 3, 5, 6, 7
Balance
Improve Your Balance in 7 Days 1 w.
Day: 1, 2, 3, 4, 5, 6, 7
1 w. 1, 2, 3, 4, 5, 6, 7
Balance
Improve Your Balance in 14 Days 2 w.
Day: 5, 6, 7, 8, 10, 11, 12, 13, 14
2 w. 5, 6, 7, 8, 10, 11, 12, 13, 14
Self-Esteem
Self-Esteem Boost in 7 Days 2 w.
Day: 10, 11
2 w. 10, 11
Joints
Healthy Joints in 21 Days 3 w.
Day: 16
3 w. 16
Balance
Improve Your Balance in 21 Days 3 w.
Day: 1, 2, 3, 4, 5, 6, 7, 12, 13, 14, 15, 17, 18, 19, 20, 21
3 w. 1, 2, 3, 4, 5, 6, 7, 12, 13, 14, 15, 17, 18, 19, 20, 21
Waist
Slim Waist in 21 Days 3 w.
Day: 20
3 w. 20
Self-Esteem
Self-Esteem Boost in 21 Days 3 w.
Day: 17, 18
3 w. 17, 18
Arms
Strong Arms in 21 Days 3 w.
Day: 2, 3, 5, 6, 7, 12, 13, 14, 15, 16, 18, 19, 20, 21
3 w. 2, 3, 5, 6, 7, 12, 13, 14, 15, 16, 18, 19, 20, 21
Split
Side split in 21 Days 3 w.
Day: 18
3 w. 18
Habits
Quit Smoking in 14 Days 2 w.
Day: 8, 11
2 w. 8, 11
Habits
Quit Smoking in 21 Days 3 w.
Day: 1, 2, 3, 4, 5, 6, 20
3 w. 1, 2, 3, 4, 5, 6, 20
Energy
Static complex in 7 days 1 w.
Day: 3
1 w. 3
Energy
Static complex in 28 days 4 w.
Day: 11, 13
4 w. 11, 13
Stress
Release from anxiety in 21 days 3 w.
Day: 10
3 w. 10
Stress
Release from anxiety in 28 days 4 w.
Day: 15
4 w. 15
Joints
Hip Opening in 21 Days 3 w.
Day: 4
3 w. 4
Joints
Hip Opening in 28 Days 4 w.
Day: 11
4 w. 11
Cardio
Healthy Heart in 21 Days 3 w.
Day: 15, 19
3 w. 15, 19
Cardio
Healthy Heart in 28 Days 4 w.
Day: 3, 5, 6, 12, 19
4 w. 3, 5, 6, 12, 19
Advanced
Yoga for Advanced in 7 days 1 w.
Day: 2, 6
1 w. 2, 6
Advanced
Yoga for Advanced in 14 days 2 w.
Day: 11
2 w. 11
Advanced
Yoga for Advanced in 21 days 3 w.
Day: 18
3 w. 18
Advanced
Yoga for Advanced in 28 days 4 w.
Day: 1, 16, 25
4 w. 1, 16, 25
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 15, 25, 29, 34
5 w. 15, 25, 29, 34
Weight Loss
Slim Body in 28 Days 4 w.
Day: 18, 26
4 w. 18, 26
Breasts
Beautiful Chest in 14 Days 2 w.
Day: 1
2 w. 1
Breasts
Beautiful Chest in 21 Days 3 w.
Day: 13
3 w. 13

Reward

Flexibility
6
Stamina
10
Focus
10
Strength
10
Mobility
6
Balance
10
Урок 590 ( Bakasana )

1 / 1 асан
asana
00:55
Voice instructions in detail
Music
  • Instructor's voice
  • Music
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Technique of execution

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