How to Do the Crow Yoga Pose?

(July 2, 2010)

The crow pose or the ‘bakasana’ is a yoga pose that helps strengthen the wrists, arms, back, upper back and the abdomen. The pose is also often referred to as the crane pose. When you practice this pose, it can increase both the physical and mental balance. Here is how you can perform the crow yoga pose.
1. To start this pose, come into the squat position. Both your knees should be wide apart, approximately the breadth of your shoulders; however, your feet should be closer to each other, resting only inches apart.
2. Place both the hands in front of you on the floor and press the palms into the floor. Keep your arms close to your body, inside the knees. Still keeping your hands pressed to the floor, spread your fingers and slightly turn your hands towards the inside. Keep your hands shoulder width apart.
3. Slowly bend your elbows and towards the outside very slightly. Your knees should press into the upper arms, resting just below the shoulders.
4. Now using only the balls of your feet move forward. Slowly exhale and lean further towards the floor. Press your shins harder against the upper arms and shift all your weight onto the forearms and the wrists. Keep pressing until you are able to lift your feet from the ground.
5. Raise your head and look forward, trying to concentrate hard on an imaginary spot in front of you.
6. With your body tucked in completely into the pose, balance your entire weight onto the hands. Your elbows may be bent because of the weight that you are carrying. However, in order to increase the difficulty level of the pose, try and keep your elbows completely straightened.
7. This pose should be held for at least 1 minute. During this one minute, breathe deeply at least five times. In the beginning, you may not be able to achieve the right balance to hold the pose for a long period of time. However, with practice, you will be able to increase the time for which you can hold this pose.
Beginners may not be able to lift both feet simultaneously. They may also not be able to hold the pose for long. With each practice, you will be able to hold to pose for a slightly longer duration of time. After you have held the pose for the required duration, take in a deep breath, exhale slowly, and lower your feet softly to the floor.

Submitted by A on July 2, 2010 at 06:24

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