How do you do Bakasana?

1. First squat down from Tadasana, with your feet a few inches apart from each other. Separate your knees a little wider than your hips, and then lean your torso forward, so that it is right between your inner thighs. Stretch your arms so that it is about a foot in front of your feet. Bend your elbows, and then place your hands on the floor. Place the backs of the upper arms right up against your shins.
2. Place your inner thighs against the sides of your torso, and then wiggle your shins into your armpits. Slide your upper arms down as low as you can, onto the shins. Lift up onto the balls of your feet, and then lean forward even more so. Try to put the weight of your torso onto the backs of your upper arms. Make sure to keep your tailbone as close to your heels as possible, so that you can have a better chance of rounding your back completely and contracting your front torso.
3. With a big exhale, lean forward a bit more, so that you are on the backs of your upper arms. Lean forward as much as you can, so that you may come to the point where the balls of your feet have left the floor. If you did these steps, then you should end up with your torso and legs being balanced on the backs of your upper arms.
4. If you would like to push yourself a little more, squeeze your legs against the arms, and slowly press the inner hands firmly to the floor and straighten the elbows. Keeping your head in a neutral position with your eyes looking down toward the floor, your inner knees should be glued to the outer arms, high up close to the armpits. Try to stay in the pose for at least 20 seconds. If you want to do more, try doing it for a minute. To release, exhale and gradually return to a squat, by slowly bringing your feet to the floor.
A muscle that is key to doing this asana is the: Serratus Anterior, which is a scapular muscle that starts from the inside of the shoulder blade, and wraps around the rib cage to attach to the side and front ribs. It is the stable foundation that helps lift your back. Also it helps to remove the weight from your hands. It protects your wrists and strengthens your shoulders. Another muscle is the abdominal muscles. The abdominal muscles helps to carry the work, so that not so much weight is put on your wrists and hands.