Crow Pose – Bakasana
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Also known as Crane Pose.
Benefits
Improves balance
Strengthens wrists, forearms and abdomen
Contraindications
If you suffer from headaches or insomnia, take caution before attempting this pose.
Tips and Pointers
If you are having trouble balancing, place a block or other steadying object in front of you, and rest your forehead on it.
You may also place a pillow in front of your head to help you concentrate without fear of falling forward.
Modifications
Beginners should try lifting one foot at a time to better calibrate their sense of balance. This will help you when you attempt to lift both feet, though almost everyone falls when first attempting this pose.
For a more advanced pose, concentrate on keeping your elbows straight. This will make the pose more challenging and will help strengthen your arms.
Variations
Other Similar Poses
The Mechanics of the Pose
- Bend your knees slightly and place your palms flat on the floor about shoulder-distance apart.
- Place your knees on the back of your upper arms.
- Lean slightly forward while lifting your head.
- Continue to lean forward as you take your feet off the floor, one at a time, thus balancing with both feet up.
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