Bakasana - Crane Pose (Crow Pose)
About The Crow Pose
The crow pose, also referred to as the crane pose, is classified as an intermediate level, arm balance asana. Do not get discouraged if you are unable to perform the crow pose perfectly the first few times. The aim of yoga is not to dissuade you from this ancient discipline by throwing demanding physical tests your way. Yoga simply expects you to challenge your own personal limitations and work slowly and gradually towards overcoming them. Once you have achieved your own personal milestones, you will feel a renewed sense of self-confidence in yourself and your abilities to take on a solid challenge by the horns. Practicing a few warm up poses prior to attempting the crow pose sequence will get your muscles ready for this difficult arm balance. The adho mukha svanasana, baddha konasana, plank pose, balasana and virasana are the perfect preparatory poses for the crow pose.
Step By Step Instructions
The crow pose requires your undivided attention. Choose a serene location to practice the crow pose sequence.
- Position yourself on your hands and knees on the yoga mat.
- Press your palms firmly against the mat.
- Shift your body weight onto your hands and raise both heels simultaneously upwards off the yoga mat.
- Lift your feet higher. Focus on balancing your body weight in such a way that you do not collapse onto the mat.
- Focus on a stationary point in front of you. Practice pranayama (deep breathing) as you elongate your spine and focus on balancing your body with both feet suspended mid air.
- Hold the crow pose for 30 seconds to 1 minute at least.
- Exit the crow pose by lowering your feet to the floor and resuming the position in step 1.
Practice the crow pose regularly to obtain the following health benefits!
- Acts as a stimulant for the mind.
- Releases stress and tension.
- Boosts concentration and focus.
- Tightens and tones the core abdominal muscles.
- Fine tunes the body’s sense of balance and stability.
- Stretches and strengthens the wrists, arm muscles, back and leg muscles.
Things To Remember!
Individuals suffering from carpel tunnel syndrome, arm injuries, back injuries and neck injuries or chronic pain in any of these areas should consult their health practitioners before attempting the crow pose.