Crow Pose (Kakasana) / Crane Pose (Bakasana) – Learn This Asana In 3 Easy Steps | Yoga With Nutan

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:

1. You have an arm injury

2. You’ve recently had surgery

BENEFITS OF CROW POSE (KAKASANA) / CRANE POSE (BAKASANA)

1. Strengthens your core and arms

2. Increases focus and concentration

3. Improves balance

HOW TO PRACTICE CROW POSE (KAKASANA) / CRANE POSE (BAKASANA) IN 3 EASY STEPS

1. 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.

2. 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.

3. 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