Sanskrit name
Bakasana
How to do crow pose
Begin standing in Tadasana. Separate your feet as wide as your mat.
Bend your knees and lower your hip down, coming into squat. Separate your thighs, knees are pointing slightly outwards.
Place your hands flat in front of your on the mat (as you were in downward facing dog). Spread fingers apart and press firmly into the ground. Bend your elbows.
Shift your weight forward and lift up your buttocks, coming on the balls of your feet.
Then place your knees on the back of your upper arms (on your triceps). Keep your elbows slightly bended as you find the stability and balance on your arms.
Start lifting up your toes, keeping the balance as your continue to lean even more forward. Round your back and activate your abs bringing navel to spine. Tailbone tucks towards the floor.
Important: keep your gaze forward. Don’t look down on your arms or hands. This will disturb your balance.
If you feel steady and stable, lift up your toes and shift your body weight on your hands. Your arms remain strong and active, palms are pressing firmly into the ground. Once your feet are up high, bring your toes together, touching each other. Lift your heels closer to your buttocks.
Breathe steadily and calm in this pose, practicing focus.
To get out: Exhale and lower down your feet to the ground, coming back into squat or rest back in child pose.
Special focus on
Gaze: Keep it forward to maintain the balance.
Never hop into the crow. The goal of the asana is the performance not the finished pose. Discover moving in and out of the pose.
Benefits
- Strengthens arms, wrists and abs
- Stretches the upper back
- Opens the groins
- increases fully body concentration
- builds focus
Contraindications
Pregnancy, wrist problems, carpel tunnel syndrome