This exercise is fun, looks great, and develops a whole range of skills. Bakasana, the crow pose, is easy to recognize: The practitioner stands with only their hands firmly planted on their mat, and their bent legs float in the air with the rest of their body. Although the exercise doesn't look particularly easy at first glance, it can often be learned quickly even by yoga beginners. All you need is a little strength in your hands and a dose of courage. You'll be able to take off and enjoy your little flight over your mat. Just give it a try. Here you'll learn how to do Bakasana successfully and what positive effects the crow pose can offer you.
Take off and feel good!
Good grounding is important. Therefore, squat down and pay close attention to how you place your hands. If you place your fingers well spread on your mat, you'll have a larger surface area, significantly improving your balance. Your arms should be slightly bent at the elbows so you can flexibly find your balance. Decide whether you want to place your knees above your armpits or on the outside of your arms. In every variation, it's important that your legs are firmly planted.
Now comes your second decision regarding this asana. Would you prefer to lift both legs off the ground at the same time, or would you prefer to enter Bakasana by lifting one foot off the floor at a time? Both variations are correct. The further you lean your upper body forward, the easier it will probably be for you to maintain your balance . The fear of losing your balance is normal. The more you practice the exercise, the more it will disappear. It's best to focus on one point on the mat. This provides you with calm and concentration.
Feel the positive effects
Bakasana has tremendous benefits for the mind, body, and spirit. This begins with the strength that develops in your fingers and hands, but also in your arms. By engaging your core, you strengthen your abdominal muscles and activate your digestive organs. Your inner leg muscles also participate in this exercise and play a crucial role in its success. Your back experiences a soothing stretch. Crow pose is also a gentle hip opener.
Mentally and emotionally, your self-confidence will be strengthened, and you'll achieve balance both visually and internally. The message of Bakasana is that with a little courage and your two hands, you can accomplish a lot: even fly. Try it out and see how good it feels and how much better Bakasana will work each time!
Prepare Bakasana well
For Crow Pose, you need strength in your hands, good hip opening, and balance. You can achieve this strength in the plank pose Chaturanga, for example, or simply in Downward-Facing Dog. Hip opening can be achieved in Lotus Position or Triangle Trikonasana , for example. You can train balance in Tree Poses.
If you have trouble getting into Bakasana, you can place your feet on a yoga block and move into Crow Pose from there. If balance is a concern, place a person in front of you to catch you or place soft padding in front of you. But you'll soon realize that you don't need any of this.
Important information for you
Your yoga teacher can always give you the support you need. One more thing is important to know before you take off into your first Crow Pose: Consciously pull your shoulders away from your ears to keep your neck long and avoid tension. If you have shoulder or finger problems, there are valuable alternatives to Bakasana. You should also avoid taking off into Crow Pose during pregnancy.
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