Crow pose, or bakasana, is a delicate balance of strength, stability, and focus in the core muscles. It’s a foundational pose that helps build upper body and core strength, and when performed correctly, it can be a wonderful addition to your yoga practice.
How to Do Crow Pose (Bakasana)
Start in a standing position and place your hands on the mat. Bend your knees slightly and place the balls of your feet flat on the floor.
Shift your weight forward and place your palms on the mat. Bend your elbows and bring your torso towards your thighs so that your nose is just a few inches off the floor. Place the balls of your feet on the backs of your upper arms and wrap your knees around your upper arms.
Squeeze your hands and forearms, engage your abdomen and lift your feet or tiptoes off the ground. Gently lean forward, focus your eyes forward, engage your spine and point your tailbone up.
Breath deeply while you stay in the pose for 5-10 breaths. To release, simply come back down and press your palms off the mat.
Crow Pose Benefits
Crow pose has a number of benefits, including improved balance, strength and alignment. It can also help to strengthen the upper body and core muscles, as well as build focus and concentration.
The pose also promotes flexibility and increases range of motion in the arms and shoulders. For people dealing with back pain, crow pose can help alleviate pain by opening the chest and abdomen.
In terms of emotional benefits, crow pose can help reduce stress, depression and anxiety. The pose can help increase self-confidence and body awareness, and even create a feeling of power and control.
How to Become Comfortable With Crow Pose
Beginners may find crow pose to be tricky and uncomfortable. But with practice, it can become a flowing and graceful aspect of your practice. Here are a few tips to help you become more comfortable in the pose.
Get comfortable before you get into crow: Make sure you’re comfortable by using props or a wall to take some of the weight off your arms before you attempt the full pose. You can also prop yourself up on a block or folded blanket and practice the upper body strength you need for the pose.
Focus on your core: Focus on engaging your core muscles as you lift your feet off the floor, as this will help you balance. It may also help to have someone spot you as you go into the full posture.
Practice with a friend: Having someone spot you in crow pose can take some of the pressure off and make it a more enjoyable experience. It’s best to practice with someone who is also familiar with the pose; they can give you feedback and encourage you as you practice.
Crow pose is an excellent pose for building balance, strength and flexibility. It can also be a great way to help reduce stress and anxiety, as well as boost your body awareness. With practice and patience, you too can reap the rewards of this powerful pose.