Crow / Bakasana
Crow isn’t just an arm balance, it is a pose that benefits the whole body.
For myself, to be in this pose makes me feel very light and very focused. When I first started practicing crow I would muscle through and it would take a lot of my energy, nowadays because I use my breath and even though my core and my arms are working I feel very light and very grounded through my hands.
In Sanskrit: (bahk-AHS-anna)
How to come into Crow:
- From standing come down into a deep squat with the feet flat on the ground (if this is not possible then lift onto the balls of the feet) turn the toes out slightly.
- With the palms together and the elbows on the inside of the knees, take a deep inhale and as you exhale place both hands onto the floor (a little wider than the hips).
- Bringing the knees into the armpits and the triceps inline with the shins, Allow your upper body to travel forward making sure to use the finger tips as breaks.
- Round up through the spine as you push the ground away from you and lift onto the balls of the feet.
- Contract the core muscles to keep the knees in tight to the chest.
- Lift the right foot pointing the toes towards the pubic bone for 1 breath, place the foot back down, repeat on the left side.
- As you breath in lift both feet away from the mat, (making sure to point the toes) keep the hands active and the finger tips working for you.
- Contract your core muscles to keep the knees in tight to the chest.
- Hold for 5 breaths.
- As you exhale the last breath, come back down into the deep squat with palms together breath in and as you exhale forward fold.
Benefits of Crow:
- Strengthens arms, shoulders and wrists.
- Stretches the upper back.
- Strengthens the abdominal muscles.
- Opens the groin.
- Tones the abdominal organs.
- Improved concentration and also calms the mind.
For many years I have enjoyed an active lifestyle, this included rock climbing, mounting biking and windsurfing now days its all about the yoga, swimming or going to the gym, and along side all of these I take a great interest in the foods that I consume. I love to research new recipes and now how all the different whole foods that I am using are going to benefit me not only with my physical body but also my mental body. I love to share and inspire people to be come healthier be it through yoga, or adopting a cleaner whole foods eating plan.