Cow Pose
March 31, 2015
Dolphin Plank Pose
March 31, 2015

Crow Pose

LEVEL

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Anatomy

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Pose Type

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Sanskrit

Bakasana/ Kakasana
(bah-KAHS-anna)
baka = crane or wading bird
kaka = crow

BENEFITS

  • Develops balance
  • Develops confidence
  • Tones the internal organs
  • Strengthens the core, arms, and wrists
  • Stretches the upper back and groins
  • Balances the nervous system

CONTRAINDICATIONS

  • Wrist injuries
  • Carpal tunnel syndrome
  • Pregnancy

HOW TO

  1. Stand with your feet shoulder-distance wide and lower into a squat position.
  2. Place your hands flat on the ground in front of you, shoulder-distance apart, and spread your fingers wide. Come onto your toes, then squeeze your inner knees high into your armpits, with shins resting onto the backs of the arms.
  3. Press into the ground and lift your hips. Gaze at one point slightly ahead of you and shift your bodyweight so far forward that you’re balancing on your hands.
  4. Push your upper arms against your legs, and your legs against your upper arms. Draw your feet in toward your buttocks.
  5. Press your hands down firmly and extend your elbows for full Crane pose.
  6. Stay in the pose for a few breaths. Then exhale and release your feet to the ground.

MODIFY OR REPLACE

Alternatives:

Modifications:

  • Lift one foot off the floor at a time until you feel comfortable lifting both.
  • Place a pillow under the head to relieve the fear of falling.

SEQUENCING TIPS

Before:

After:

TEACHING CUES

  • Keep your gaze focused on one point to help you balance.
  • Try curling your fingers slightly to release any pressure on the wrists.

VARIATIONS

WATCH OUT FOR

  • Bodyweight not far enough forward
  • Fingers not spread