crow-pose

Crow pose

The Crow posture (called Bakasana in Sanskrit) is an asana that mainly targets the abdominal strap, the arms as well as the upper back.

This position requires an intermediate level, so it is not for everyone. It is often the very first balancing posture that one tackles as a yogi, and although it seems to be all about strength in the biceps, the key is actually, as with any balancing posture, to distribute one's weight well and find one's center of gravity.

 

WHAT ARE THE BENEFITS OF THE CROW POSTURE?

If it is not that the figure is rather aesthetic and that it will be able to make its small effect, what other reasons could well lead you to want to imitate this strange bird?

Well, already, it strengthens the wrists, forearms and abdomen while stretching the upper back and groin.

The Bakasana also improves the balance and strength of your trunk. Finally, mastering the Raven will strengthen your self-confidence and open the door to many other poses involving this state of balance. You will improve your awareness of where your body is in space (proprioception) and improve your body control.

Now that you know all the benefits of this posture, to your mats !

 

HOW-TO-ACHIEVE-THE-COW-POSTURE

 

HOW TO ACHIEVE THE COW POSTURE STEP BY STEP?

1. Start by standing in the mountain (Tadasana) posture with your arms at your side.
2. Spread your knees outward and descend into a squat position with your feet separated by more than the width of your shoulders.
3. In this position, which resembles a sumo squat, place your elbows inside your knees and squeeze your elbows to push the knees outward. Keep your back straight. You can place a yoga blanket under your heels to be more comfortable if needed.
4. Now "plant" your palms firmly on the mat in front of you and spread your fingers wide apart for maximum contact with the floor.
5. Stretch your legs and arms out as you stand up, pushing your buttocks towards the ceiling and bringing your feet almost side by side, parallel to each other.
6. Bend your elbows, place yourself on the tips of your feet and position your knees against your forearms, as high as possible (ideally at armpit level).
7. Move back and forth while balancing your body weight, to get used to this weight transfer (you can also lift one foot and then the other, to begin to create some feeling and to tame the weight transfer smoothly).
8. When you're ready, gently shift your weight to your hands and squeeze your feet against your buttocks, all while breathing in. Remember to tighten your abdominal strap.

Notes: you can use a yoga brick to place it under your toes to fit more easily into the Crow pose. You can also place your brick so that your forehead rests on it to reduce the risk of falling during the posture. You can also put a blanket in front of you so that you are not afraid to hit your head if you fall.

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WHAT ARE THE COMMON MISTAKES NOT TO MAKE?

• Once you get into the right posture, don't let your elbows move to one side or the other. Keep them in line with your shoulders and wrists. Otherwise, you will place too much weight on the outside of your wrists, which can lead to injury. You can help prevent this by really grasping your fingertips in the ground and making sure your elbows are square with your wrists.
• Your knees should be as high as possible on your arms, so make sure to engage your abdominal muscles to hold your legs up.
• Keep your gaze raised towards the horizon. Don't look down and don't drop your head. This will cause you to tip forward and lose your balance.
• The trickiest part of the pose is figuring out how to transfer enough weight onto your hands to get your feet up without losing your balance. Only regular practice will help.

Finally, keep in mind that this is a somewhat demanding posture with the wrists, so it's a pose to avoid if you have any kind of wrist or shoulder injury (such as carpal tunnel syndrome). On the other hand, the Raven posture is not recommended if you are pregnant.

 

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