Preparation for Bakasana - Crow Pose

Bakasana is usually the first arm balance which a yoga beginner attempts. The wrists and shoulders are the foundation of this pose, but it takes time to build strength in those areas. Rohini Manohar from Chennai yoga studio covers the big cues you should be focusing on when you do Bakasana (Crow Pose). Follow this simple steps to get into Bakasana the first arm balance and you can move on to the advanced asanas.

How to:
1. Start by placing a yoga block or a wooden block on the middle of the mat and stepping on it.
2. Tuck your belly in, roll your shoulders back and keep your thighs tightened and stretched. Do not bend your knees.
3. Slowly bend down from your hips and try to reach your hands to the ground. It is okay to bend your knees at this point.
4. Flatten your palms to the ground. This would make your knees open out.
5. Now, bring your knees to your armpits and bend your head down.
6. Hold this posture for about three deep breaths.
7. Now, bring your hands about a palm distance forward and lift up onto your toes.
8. Bend your elbows slightly and shift all your weight onto your arms.
9. Now, keeping your posture, slowly lift one leg up. Now, dropping your feet back to the block, lift your other leg up.
10. Now, slowly and carefully, bend your elbows, shifting all your weight onto your arms and slowly lift both your legs one after the other off the block.
11. Now, slowly release your posture and come back up.

Why to:
1. Strengthens arms and wrists.
2. Stretches the upper back.
3. Strengthens the abdominal muscles.
4. Opens the groins.
5. Tones the abdominal organs.

Avoided by:
1. Should be avoided by people with carpal tunnel syndrome.
2. Shouldn’t be practiced by women during pregnancy.

Best Time:
The best time to perform any yoga posture is in the early morning hours. In case of relaxation and stress and tension relieving posture, you can practice right before you go to sleep. But, it is advised to perform yoga at least once a day, regardless of the time. However, make sure to practice yoga at least 3 hours after your meals.







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