CROW POSE (Bakasana)
CROW POSE (Bakasana)
For students who want to learn arm balances, Crow Pose is usually what I start with, after making sure their wrists are strong enough through Side Plank pose. Make sure the student is warmed up (spine, wrists, hips) through a series of deep hip openers like Lizard Pose, Garland Pose and Tiger Curls from Down Dog.
ALIGNMENT
Start in a Yoga Squat (Malasana).
With the feet together, hands in prayer, sit down onto the whole foot and use the outer upper arms to gently open the legs left and right. (If heels don’t touch the ground, you can roll up a blanket length-wise).
Place the hands shoulder-width apart on the floor, energy spreading evenly through the palms.
Rise onto the tippy-toes, arch the spine and hug the knees into the outer upper arms.
[Beginners can begin with the balls of the feet on a block for added height.]
Keeping the neck long and your gaze~ 6-8”on the floor in front of you, draw the navel up, shift the shoulders over the wrists, and lift the toes off the mat.
[Beginners start by lifting 1 toe, and then the other. Gradually you will find your center point of balance.]
WORK IN THE POSE
Keep drawing the navel up and engaging the pelvic floor muscles (bathroom/elimination muscles).
Press the finger pads into the mat to protect the wrists.
Pull the heels close to the buttocks.
Advanced students can work on straightening the arms into Crane Pose.
Catherine Tingey
Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 31 years and teaching privately for 11 years.
About the Author
Catherine Tingey+ Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 31 years and teaching privately for 11 years.
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