Crow – KAKASANA

The crow pose (Sansrkit: काकासन) in all its variations, is an arm balancing asana in which hands are planted on the floor, shins rest upon upper arms, and feet lift up.

Besides increasing physical and mental balance, the crow develops mental tranquillity and also strengthens your wrists and forearms.The crow pose is an excellent pose to improve your determination and self-confidence. It might not seem like an easy pose, but it’s one of the more easy poses to learn as a beginner. Once you understand the technique and go into the pose step by step, it’s a matter of finding your balance.

It helps a great deal to start in the MALASANA or Garland pose to open up tight groin area and to take a moment to breathe slowly and deeply and mentally prepare yourself for the pose. As in any asana, it’s about telling yourself you can do it, or at least try it, so it’ll help you in the pose to not give up too fast. Every time you try and can stay in a seemingly difficult pose, even if it’s just a a little while, you’ll build that self-confidence and self-esteem. Don’t underestimate the power of self-talk 🙂

STEP 1 – squat

To prepare yourself for the crow, squat with your feet and knees wide apart. Position your arms between your knees, with your hands directly under your shoulders, then put your hands flat on the floor in front of you. Hands: Stretch your fingers wide and turn your hands inward slightly, the thumbs are pointing toward each other, you can place your hands as wide as your mat.

STEP 2 – knees to arms

Bend your elbows, and turn them outward. Rest your knees against your upper arms. Next, rock forward until you feel your weight on your wrists. Stay in this position if you are unable to proceed further. Weight: This exercise is still useful even if you stop at this point, as your wrists support your weight and your forearm muscles are being stretchted.

STEP 3 – raise your feet

Look forward and using your toes, push your weight a little further on your hands so you find your tipping point, then slowly raise each foot of the floor, and balance on your hands for at least 10 seconds. Aim to increase your time in the pose to 30 seconds; with practice you will be able to hold the position for up to a minute. To come out, lower your feet to the ground, sit up, and shake out your wrists. If you are strong enough, repeat the Crow twice.

Fear of falling

If you are worried about falling onto your face, put a cushion in front of you.

Benefits

• The asana strengthens the shoulders, arms, wrists and hands, as well as the core muscles and organs of the abdomen.
• It opens up the groin area.
• The sense of balance, concentration, and co-ordination improves by practicing this posture regularly.
• Regular practice of this asana helps us develop deeper trust in ourselves, which in turn helps us take up new challenges in life.
• A sense of positive thinking is developed and feelings of hesitation and doubt reduce considerably.

<<<< previous asana:  Ardha Matsyendrasana (Half spinal twist) – >>>> next asana: Pada Hastasana (standing forward bend)

Sources: Sivananda, Yogawiz