The position of the crow or the crane, called bakasana in Sanskrit, is usually the first position in balance on the arms learned by those who approach yoga. This pose strengthens the arms, wrists, and abdominal muscles, as well as stretches the upper back and groin. It is not easy to learn the bakasana, but with regular practice you can master the crow pose and then move on to more complex variations of this asana or posture.
Steps
Method 1 of 2: Mastering the Crow Stance
Step 1. Begin by assuming the garland position
The garland pose - malasana in Sanskrit - is a hip opening exercise that resembles the bakasana, but balanced on the feet. This asana can help you get into the crow position if you haven't practiced yoga for a long time and don't have much strength in your arms or wrists.
- Keep your head up, then bring your elbows and knees together. It is important not to push the elbows against the inner thigh to keep the chest area open.
- Don't shrug your shoulders. Pull your shoulder blades towards your back to lift your chest.
- Keep your gaze straight ahead.
Step 2. Put your hands on the ground
From the wreath or forward bend position, place your palms flat on the ground. Keep them shoulder-width apart or slightly wider. This will help you to support the weight during the crow pose.
- Open your fingers. This will make it easier for you to balance on your hands. If this works best for you, turn your fingers slightly towards those of the other hand.
- You can use a strap to keep your arms aligned if necessary. To use it correctly for the crow position, create a ring and measure it, which is approximately shoulder width.
Step 3. Shift your weight forward and pull your hips up
The transition from standing forward bend or wreath to crow can be difficult. Slowly begin to shift your weight onto your hands and lift your pelvis upward to enter bakasana more easily.
If you are in the garland position, bend your elbows and move your chest forward as you bring your weight forward
Step 4. Put your knees on your triceps
To move into the crow position, bend your elbows slightly, lift yourself up on your toes, and try to place your knees on your triceps, as high above the elbow as possible. Imagine trying to insert your knees into your armpits!
Step 5. Squeeze the inner thigh against the sides of the chest, pushing the shins against the forearms
- Use the mula bandha technique to suck your abdominal muscles in and continue to bring your pelvis upward.
- To make this transition easier, you can try standing on a stool. Being a few inches taller will help you get your knees in position against your forearms.
Step 6. Look ahead
One of the most important aspects of mastering the crow stance is to keep looking forward. If you try to look towards your hands or feet you may lose your balance.
- Try to focus your concentration, or drishti, in front of your hands.
- If fear of falling causes you to hold back, try placing a pillow or blanket on the ground in front of you to cushion the fall.
Step 7. Lift one foot off the ground, then the other
Shift your weight onto your hands by bending your knees towards your triceps and lifting your feet off the ground.
- Never suddenly assume the crow pose (or any other yoga posture)! Gently and gradually shift your weight forward until your feet are off the ground.
- If you are nervous, start by slowly lifting one foot off the ground, then putting it back down and lifting the other. When you feel strong and balanced try to lift both feet at the same time.
- When both feet are off the ground, try to get your big toes to touch and bring your heels as close to your buttocks as possible.
Step 8. Extend your arms and lift your back up
When you have assumed the crow pose and are able to hold it for a few seconds, straighten your arms and raise your pelvis. This will help you master the asana and switch to a vinyasa if you wish.
- Extend your arms as much as possible. They should not be open to the outside.
- Curve your spine, then pull your abs in and up using the mula bandha technique.
- Gradually come to hold this position for about a minute. If you feel pain in your wrists, make sure your palms are completely flat on the ground.
Step 9. Finish the asana or switch to a vinyasa
When you are done practicing the crow pose, you can switch back to the wreath pose or switch to a vinyasa if you are more experienced. Remember to only perform asanas that you can complete with the correct technique.
Method 2 of 2: Try the Crow Pose from Vertical on the Three-Footed Head
Step 1. Try to assume the position of the crow from the vertical on the head with three supports
When you have mastered the bakasana and are practicing yoga regularly, you can try moving from the three-legged handstand, called sirsasana II, to the crow pose.
- Sirsasana II requires excellent balance, good strength and the ability to contract the chest.
- Try this transition only if you have already mastered the bakasana and are comfortable in the three-foot vertical position.
- Remember that you should never assume an asana with sudden movements.
Step 2. Get up in sirsasana II
From the prasarita padottanasana he begins to lift the toes off the ground. You can bring your knees to your chest and then lift your legs to get to the three-foot headstand or, if you are stronger, raise your legs directly in sirsasana II.
If you choose to go straight to the three-foot headstand from the spread-legged forward bend, you need great abdominal strength and excellent balance to do this. The mula bandha technique can help you a lot in mastering this variation
Step 3. Switch from vertical to three-foot to crow position
Although it is a much more difficult variation of the simple bakasana, it is much more fun to practice and is a very elegant transition when done correctly. From sirsasana II bring the knees towards the triceps and push gently in a bakasana.
- As with the crow pose, make sure your knees are high towards your arms. They should be close to the armpits.
- When your knees have reached the set point, push with your arms and bring the weight back slightly. This should allow you to assume the crow stance optimally.
- It may take some practice to make the transition from headstand to crow position. Practicing regularly will help you master this series of movements.
Step 4. Complete the asana or switch to a vinyasa
When you have completed the transition from the vertical to three-foot to the crow position, you can lower yourself into the garland position, or continue with a vinyasa. Remember to only perform asanas that you can complete with the correct technique.
