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Crow Pose, or Bakasana, is a challenging arm balance that strengthens the arms, core, and wrists while enhancing focus and concentration. This posture requires balance, control, and flexibility, making it a great pose for building strength and stability. Here’s how to perform Crow Pose with proper alignment.
Step-by-Step Instructions:
Starting Position: Begin in Malasana (Squat Pose), with your feet apart and your knees wider than your hips. Make sure your feet are grounded and your spine is long.
Hand Placement: Place your hands flat on the floor in front of you, as if you were in Downward Facing Dog. Your middle fingers should point forward with your fingers spread wide. Press firmly through the whole hand, including your fingertips, to create a stable foundation.
Bend Your Elbows: Keep your elbows bent, and lift your hips high toward the ceiling, while maintaining the bend in your elbows.
Position the Knees: Place your knees as high up on the back of your upper arms as you can, or squeeze the outer upper arms with your knees. Hug your knees and elbows toward the midline of your body.
Engage the Core: Exhale and round strongly through your upper back, drawing your side waist up using your abdominal muscles. Squeeze your knees in and up as you shift the weight forward.
Align the Elbows: As you move forward, bring the weight so your elbows are directly over your wrists, bent at a 90-degree angle. This positioning will allow you to start balancing.
Lift Your Feet: Inhale and reach your heart forward. Begin to lift one foot off the floor, followed by the other foot, bringing the heels and big toes together if possible.
Balance and Hold: Stay in Crow Pose for 5-10 breaths, pressing firmly through the hands to maintain balance and feel the rebound lift from the floor.
Exit the Pose: To come out of the pose, exhale and gently return to a squat position when you are ready.
Beginner’s Tips:
Overcoming Fear: Fear is often the biggest obstacle when starting with Crow Pose, so it can be helpful to have a cushion nearby while you get used to balancing. Place it on the floor in front of your hands. You probably won’t need it, but it will give you peace of mind.
Practice on Your Back: Start by practicing the shape of Crow Pose on your back in Happy Baby Pose. This helps warm up your back and hips and gets your body used to the positioning for the arm balance.
One Foot Up at a Time: If balancing both feet at once feels difficult, practice by raising just one foot while keeping the other foot’s toe lightly on the floor for added stability.
Using Props: You can also try getting into Crow Pose by standing on a couple of yoga bricks to give yourself extra height. This can help you position your knees higher up on your arms, making the balance a bit easier.
Benefits of Crow Pose:
Strengthens the Arms and Core: Crow Pose strengthens the muscles of the arms, shoulders, wrists, and core, which are essential for arm balances and other yoga postures.
Improves Balance and Stability: Practicing Crow Pose helps improve overall balance and coordination, as it requires the practitioner to shift weight and find stability in a challenging position.
Boosts Focus and Concentration: As a balancing pose, Crow Pose requires mental clarity and focus, helping to calm the mind and increase mindfulness during practice.
Things to Watch Out For:
Elbow Position: Be careful not to let your elbows splay outward. Keep them pointing directly behind you to avoid unnecessary strain on the shoulders and wrists.
Back Alignment: Keep your spine rounded and avoid arching your lower back, which can lead to instability in the pose. Engage your core to maintain control.
Knee and Wrist Sensitivity: If you have knee or wrist injuries, avoid placing too much weight on them or modify the pose by practicing on props or with one foot on the floor.
Variations to Try:
Holding the Pose for Longer: Once you’re comfortable, hold the pose for a longer duration to deepen the stretch and increase the challenge.
Crow Pose with Dips: Add a dynamic element by dipping your knees toward the floor, keeping your elbows bent at a 90-degree angle, and then lifting back up. This helps build strength and control.
Crow Pose (Bakasana) is a great arm balance that builds strength, stability, and mental focus. For those interested in yoga classes in North York, Serenev Studio offers three distinctive practices: Hatha Yoga, Vinyasa Yoga, and Kundalini Yoga. Whether you’re a beginner or a seasoned practitioner, register for a class today or contact Serenev North York Yoga for more details.
