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Crow Pose
Also Known as Bakasana
About the pose/asana
This is an arm balance type of asana. It is slightly difficult pose to perform.
Benefits of Crow pose/asana
* It will strengthen your wrists and arms.
* It will help you strengthen the abdominal muscles.
* It would help you stretch the upper part of your back.
* It would enable you to open your groin region.
* It would also allow you to tone the organs located in the abdominal region.
How to do Crow Pose or Bakasana?
Step 1: The pose is slightly difficult to perform so begin slowly but steadily. Begin with sitting on your knees. Your torso should be firmly held in an upright position.
Step 2: Bring your torso forward while bending your knees. Place both your palms on the floor at shoulder distance.
Step 3: Put your knees either in your armpits or at the back of your upper arm.
Step 4: Shift the weight of your torso to the upper portion of your arm. Try to lift your body off the floor by steadily shifting your torso's weight and also by pushing your toes into the floor.
Step 5: Do not rush to take your feet off the floor. Lift one foot at a time. The objective is to shift the weight of your body on both your hands, slowly but steadily.
Step 6: Rest at this position for the length of a breath. Stabilise your self. Then try going further up by pushing the inner part of your arm firmly into the floor.
Step 7: In the meanwhile, do not let your head drop. This can result in imbalance and fall. Instead, try to put it in a neutral position. The best position would be looking forward.
Some Health Aspects
The pose is not supposed to be performed if you are facing any of the following medical situations:
* Pregnancy
* Carpal tunnel syndrome
Modification and props
It is not easy for all to lift the lower part of their body off the floor. To help you in this, you can practice squatting on either a pair of blocks or any other thing. The main objective should be to allow your feet to hang in mid-air for some moments.
Beginners might have difficulty stretching their necks forward. They would lose balance easily and fall. To avoid getting hurt, they can place a folded blanket in front of them.
Preparatory poses: The following poses can be performed before you attempt the Crow Pose.
* Baddha Konasana
* Adho Mukha Svanasana
* Balasana
* Virasana
* Plank Pose
Follow up poses: The Crow Pose can be followed up by the following poses:
* Chaturanga Dandasana
* Adho Mukha Svanasana
* Plank Pose
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