CROW POSE / CRANE POSE
Sanskrit Name – Kakasana / Bakasana
Sanskrit Name Meaning – Kak – Crow, Asana – Pose | Bak – Crane, Asana - Pose
Type of Asana – Arm Balancing Yoga Pose
Target Areas – Upper Body
WHAT IS CROW POSE (KAKASANA) / CRANE POSE (BAKASANA)?
In Crow Pose (Kakasana) your arms are slightly bent but in Crane Pose (Bakasana) your arms are straight. Both asanas are arm balancing yoga poses that strengthen your core and arms.
DO NOT PRACTICE CROW POSE (KAKASANA) / CRANE POSE (BAKASANA) IF:
You have an arm injury
You’ve recently had surgery
BENEFITS OF CROW POSE (KAKASANA) / CRANE POSE (BAKASANA)
Strengthens your core and arms
Increases focus and concentration
Improves balance
HOW TO PRACTICE CROW POSE (KAKASANA) / CRANE POSE (BAKASANA) IN 3 EASY STEPS
Start in a squat with your knees apart and your feet together or apart. Place your hands on the floor in front of you shoulder distance apart. Come up on the balls of your feet and lift your hips high. Press your knees on the back of your arms.
Balance your knees on your triceps for Crow Pose (Kakasana) or in your armpits for Crane Pose (Bakasana) and lift your legs off the ground. Keep your back straight and your gaze down towards the ground.
Stay in this pose for as long as you feel comfortable and when you’re finished release your feet to the ground.
CROW POSE (KAKASANA) / CRANE POSE (BAKASANA) VARIATION – USE A BLOCK
Try this asana by standing on a block. It’ll help you lift up into the pose.
PREPARATORY POSES
Four Limbed Staff Pose – Chaturanga Dandasana
Garland Pose – Malasana
Plank Pose - Phalakasana
Hero Pose – Virasana
Downward Facing Dog Pose - Adho Mukha Svanasana
FOLLOW UP POSES
Child’s Pose - Balasana
Camel Pose - Ustrasana
Upward Salute – Urdhva Hastasana