Crow (bakasana)

Crow, also known as Crane, pose is a popular balance pose. While it appears to be a simple pose it is challenging for most yoga practitioners. Crow pose requires concentration and focus more than strength. It is a matter of balance like balancing a spoon or fork on the tip of your finger. If you have wrist, arm, or shoulder pain or injury you should not do Crow pose. Like all hatha yoga asanas, always listen to you body to prevent injuries.

English Name: Crow (also known as Crane)

Sanskrit Name: Bakasana

Difficulty Level: 5

Start Position: Garland I

Instructions:

Step 1.

Walk you hands in from of your feet and rise up on tiptoes.

Step 2.

Press your knees into your upper arms and lean forward to balance on your hands.

Step 3.

Straighten your arms.

Step 4.

Hold the pose for 4 or 5 breaths or as long as it feels comfortable.

Physical Benefits:

• Improves balance
• Opens up hips and back
• Strengthens abdominal muscles
• Strengthens arms and wrists
• Improves digestion
• Stretches the wrists

Mental Benefits

• Improves concentration
• Increases focus

Contraindications:

• Wrist or shoulder injury
• Carpel tunnel syndrome
• Pregnancy