yoga poses

How to do Kakasanaa (Crow Pose)

This pose helps to build confidence, balance and strengthens the arms, abdominal muscles and wrists.

An arm balance pose which requires strength in arms and shoulders to perform this asana. Kakasana strengthens the muscles of arm, cores and promotes a good posture.

Kak-Crow | Asana-Pose

This asana is pronounced as caw-caw-AHS-anna, Sanskrit- काकासन. Kakasana posture resembles a cawing crow shape with the body’s weight supported on the elbows and hands and the head thrust well forward. This pose looks advanced but relatively easy to perform. One of the best balancing yoga poses. The secret is to focus your attention on maintaining the balance, not looking upward or downward. You just need a yoga mat and lots of willing power to practice this asana.

Benefits of Crow Pose

  • Improves balance and coordination
  • Tones and strengthens the upper arms, forearms, abdominal muscles and wrists
  • Reduces anxiety, stress, depression and calms your mind
  • Builds confidence and self-awareness
  • Stretches out and aligns your spine

Precautions

If you have any recent medical concerns, discuss with your doctor before practicing this yoga pose. Practitioners suffering from wrist or shoulder injury should avoid practicing this asana. This pose is also not recommended for people with Carpal tunnel syndrome. People who suffer from neck problems like spondylitis should always practice this asana under the guidance of a trained yoga instructor. Women shouldn’t practice this pose during pregnancy.

Steps to do a perfect Crow Pose

  • Begin this asana by coming into the Mountain Pose or Tadasana. Keep your feet close together, and place your hands firmly on the floor. Ensure that your hands are shoulder width apart.
  • Now lift your hips, and engage your core muscles as your knees come closer to your upper triceps.IMG_4660.JPG
  • Look forward, and gently lift your feet off the floor. Now, shift your body weight on the arms and then straighten your arms.
  • Keep pressing evenly across your palms and fingers, then begin to straighten your elbows. Keep your knees and shins hugging in tightly towards your arm pits.
  • Keep your forearms drawn firmly toward the midline of your body. Now, touch your toes together. Draw your belly in and breathe steadily.
  • Hold the pose for as long as you feel comfortable. Then release and repeat it for 3-4 times.

Variations

If it’s difficult to lift your feet from the floor, then try using a block. Come into Garland Pose on a yoga block. This sets your feet a few inches off the floor and easier to attempt the pose.

Advanced practitioners can move directly from Tripod Headstand into Crow Pose and then can move from Crow pose to Headstand. They can also jump back from Crow Pose to Chaturanga pose, and then continue to flow through a Vinyasa. 

Tips

Beginners must use a pile of blankets or a pillow in front of them in case they fall forward and to feel comfortable in the pose. Lift one leg at a time until you gain the confidence and strength to lift both legs. Remember to spread your fingers firmly to distribute the body weight evenly across palms and fingers. Straighten your arms as much as you can and don’t force your body.

Now, don’t wait. Enjoy your yoga practice and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

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