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POSE BREAKDOWN - CROW POSE (BAKASANA)

Crow Pose (Bakasana):

Etymology: The term "Bakasana" comes from the Sanskrit words "baka" meaning crane and "asana" meaning pose or posture. This yoga pose is named after the resemblance of the practitioner's arms to the long beak of a crane.

Benefits:

  • Strengthens the wrists, arms, and shoulders.
  • Tones the abdominal muscles.
  • Improves balance and concentration.
  • Builds mental focus and determination.
  • Stimulates the digestive organs.

Contraindications:

  • Wrist or shoulder injuries.
  • Pregnancy (unless practiced under supervision and modified appropriately).

Alignment Tips:

  1. Start in a squatting position with feet slightly apart.
  2. Place the hands firmly on the ground shoulder-width apart, fingers spread wide.
  3. Keep the elbows slightly bent, pointing backward.
  4. Shift the weight forward onto the hands and lean the torso forward.
  5. Bring the knees onto the backs of the upper arms, near the armpits.
  6. Engage the core muscles and lift the feet off the ground, balancing on the hands.

Therapeutics:

  • Strengthens wrists and forearms.
  • Can help with mild wrist pain or discomfort when practiced mindfully.
  • Improves focus and concentration.

How to do it:

  1. Begin in a squat position with feet hip-width apart.
  2. Place the palms flat on the ground in front of you, shoulder-width apart.
  3. Bend the elbows slightly and bring the knees to rest on the backs of the upper arms, near the armpits.
  4. Shift the weight forward onto the hands and lift the feet off the ground.
  5. Keep the gaze slightly forward, and hold the position for a few breaths.
  6. To release, gently lower the feet back down to the ground.

Modifications:

  • Place a folded blanket under the forehead or a block under the feet for additional support.
  • Practice against a wall for stability and confidence-building.
  • Use a strap around the upper arms to keep them from sliding outward.

Props:

  • Yoga blocks
  • Blanket
  • Yoga strap

Misalignments:

  • Sagging or rounding of the upper back.
  • Collapsing into the shoulders.
  • Leaning too far forward or backward.
  • Allowing the elbows to splay out to the sides.

Assisting:

  • A spotter can help to support the hips or feet as needed.
  • Verbal cues to encourage engagement of core muscles and proper alignment.

Prep Poses:

  • Plank Pose
  • Chaturanga Dandasana (Four-Limbed Staff Pose)
  • Dolphin Pose

Follow-Up Poses:

  • Upward Facing Dog (Urdhva Mukha Svanasana)
  • Downward Facing Dog (Adho Mukha Svanasana)
  • Forward Fold (Uttanasana)
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