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| Bakasana / Crow Pose |
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Overview
Bakasana is one of those yoga poses that actually looks a lot harder than
it really is. Clearly there is some serious upper arm strength involved
and, of course, balance. But it is a balance posture!
Preparation and Pose Tips
Squat on your toes and keep your knees apart from each other. Now place
your hands down on the floor in front of you, with palms flat on the floor
and your elbows slightly bent. Knees on the outside of your elbows. You
have two choices. You can go slowly like this: Move one knee onto the
outside and top of the corresponding arm just above the elbow; then move
the other knee up to rest on that arm. The knees are place on top of the
upper arms. Or you can flex up on both your back toes at the same time;
then rock forward, bringing both your knees up simultaneously (photo
Bakasana prep 1). Whatever works best. A few tricks to this pose include
looking forward the entire time. Let your toes touch. Keep your hands flat
on the floor and keep breathing! (photo Bakasana final) Lots of people
actually hold their breath, which doesn’t make this pose any easier. To
come out rock back into your squat position.
Benefits
Bakasana increases both physical and mental balance, concentration and
tranquility. You strengthen both your wrists and your forearms.
Advanced or Partner
One nice follow-up to Bakasana (for advanced students) is on an exhale to
thrust your legs up and out back behind, not so much with force but more
with incredible lightness as if you are floating up and back. Your feet
land behind you and you come into full plank Chaturangsana, ready to
continue on in any sequence you may desire.
Chakra
Bakasana is a sixth chakra pose.
Precautions
Don’t do this pose if you have carpal tunnel syndrome or are pregnant.
Timing
Hold for five breaths.
Recovery and Counterpose
Since you work your wrists considerably you might want to shake them out
or even flex them in the other direction for a few seconds.
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