Pose of the Month: Crow Pose - Bakasana
Hey yogis!
Today I would like to introduce you and talk bit more about crow pose. I remember first time trying it and kind of loving it even though it wasn’t anywhere near ‘proper’ form. I felt like my body is capable of doing so much more. With practice and confidence sky is the limit ;)
How to get to Crow Pose:
To come into Crow Pose from standing, squat down and place your hands flat on your mat about shoulder-width apart with the fingers spread wide.
Now, keep the hands and feet where they are but lift the hips way up toward the sky, bend the knees and lift the heels off the floor so just the balls of the feet are down.
Gently press the knees in to the backs of the triceps and begin to shift your weight into the fingertips, picking one foot at a time off the floor. Bend the elbows if necessary for balance. Use the core to draw the navel in toward the spine to stabilize and find that “lift” in the center of the body that eventually allows you to straighten the elbows and hold. Be sure to bring your gaze just between the hands to maintain balance.
My biggest fear in Crow? The face-plant! I managed to not let this happen but that ‘fear’ is always there. Use props!
Place a foam block about 4–5 inches in front of your fingertips at the center of your mat (or stack some pillows if you are practicing at home without blocks). As you practice coming into Crow, let yourself lean forward without fear, knowing your forehead will touch a squishy block before hitting the mat or hardwood. Much nicer, trust me!
Once you get comfortable there is so much more you can do with your crow - crane pose, handstands and much more:)
Benefits
The asana strengthens the shoulders, arms, wrists and hands, as well as the core muscles and organs of the abdomen. Helps with your balancing skills and improves body control and awareness.
Don’t be afraid to experiment. Yoga is for everyone and no, it’s not about how flexible you are or if you can put your leg behind your head. It’s about moving with purpose and breath, about practicing with your whole body and mind.
Fly away my little crow :)
Take class with Kasia:Wednesday at Georgia Avenue - 7:45 pm (All Levels Flow)