Bakasana: Crow Pose

January 31, 2016

 

 

1. Place your hands on the floor. From either malasna or uttanasana, place your palms flat on the floor. They should be about a shoulder width apart, or slightly wider. This will help you support your weight while performing bakasana. Spread your fingers wide. This will provide you with more stability once you are in the pose. If it feels more comfortable, turn your fingertips slightly towards each other.
 

2. Shift your weight forward and pull up your sitting bones. Slowly begin shifting your weight on to your hands and lifting your sitting bones toward the sky to help you enter full bakasana more easily.

 

3. Place your knees on your triceps. To move into bakasana, bend your elbows slightly, lift up onto your toes and try to position your knees onto your triceps, as high above the elbows as possible. Imagine you are trying to get your knees into your armpits!

 

4.Squeeze or snuggle your inner thighs against the sides of your torso, burrow your shins into your upper arm. Suck your abdominal muscles inwards and keep you sitting bones lifting towards the sky. Press the four corners of the palm into the mat and the fingertips.

 

5. Gaze forward. One of the most important aspects of mastering bakasana is keeping your gaze forward. If you try to look down at your hands or back at your feet, you may lose your balance. If your fear of falling is holding you back, try placing a pillow or blanket on the ground in front of you to soften a fall.

 

6. Lift one foot off the ground, then the other. Shift your weight onto your hands by leaning your knees into your triceps and lifting your feet up off the floor. Never hop into crow pose. Gently and gradually shift your weight forward until your feet come off the ground. If you are nervous, begin by slowly lifting one foot off the ground, then replace it and lift the other. When you feel strong and balanced, try lifting both feet at the same time.  Once both feet are off the floor, try touching your big toes together and tuck your heels as close to your buttocks as you can manage.

 

Tips:

  • Straighten your arms and lift your sitting bones. Once you have achieved crow and can hold it for more than a few seconds, straighten your arms and lift your sitting bones.

  • Gradually work towards holding this pose for up to a minute. If your wrists start to hurt, make sure that your palms are fully flat to the floor.

 

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