Crow Pose

Crow Pose , or Bakasana , is an arm balance that strengthens wrists, arms, shoulders and core. It requires concentration and balance, as the body must be held up using only the arms. It's a great bag for those who want to challenge their strength and body control.

Correct execution and technique

Follow these steps to perform Crow Pose safely:

  1. Start in a squat position with your feet together and your heels off the floor.
  2. Place your hands flat on the floor in front of you with your fingers spread so you have a good grip.
  3. Place the knees of the upper arms close to the elbows and begin to lean forward.
  4. Engage your core and gently lift your feet off the floor one at a time.
  5. Keep your balance by focusing on a point in front of you on the floor. Stay in the position for 5-10 breaths.

Common errors

Avoid these mistakes to perform Crow Pose correctly:

  • The knees slide off the arms: Make sure the knees rest close to the upper arms for stability.
  • Excessive weight on the wrists: Use your fingers actively to balance your weight and relieve the pressure on the wrists.
  • Shoulder Collapse: Keep the shoulders active and pull them away from the ears to maintain stability.

Modifications and Variations

Here are some ways to adapt Crow Pose to your level:

  • Using a block: Place a yoga block under your feet for extra support as you practice lifting them off the floor.
  • Beginning variation: If you can't lift both feet, practice with one foot at a time until you build the strength to balance fully.
  • Advanced Variation: Once you're comfortable in Crow Pose, try extending your legs out behind you into Crane Pose (Kakasana).

Reps and sets

Hold Crow Pose for 5-10 deep breaths. Repeat 2-3 times to strengthen the core and improve balance.

Breathing tips

Inhale deeply to engage the core and exhale slowly as you lean forward. Keep your breathing steady to maintain balance.

Visual examples and video guides

Here are two videos that demonstrate the Crow Pose and provide detailed instructions:

These videos provide step-by-step instructions and tips for mastering the Crow Pose.

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