The crow pose-also known as the stork pose or Bakasana-is one of the hand balancing poses that yoga students usually learn when they are just starting to practice yoga. Crow pose is useful for strengthening the arms, wrists and abdominal muscles as well as stretching the upper back and flexing the groin muscles. It can be a little difficult at first (and you could fall forward so your face hits the floor, at least once!) but once you master this pose, the crow pose is one of the most enjoyable yoga positions that can build confidence and awareness in your baby. self. Read the following steps so you can learn how to do the perfect crow pose.
Step
Method 1 of 2: Mastering Crow Pose
Step 1. You have to warm up first
The crow pose is an active pose, therefore your body must be fully prepared by warming up and your abdominal muscles must be strong enough before you can do this pose.
Step 2. Decide what pose you want to start from
There are several poses to choose from to start with the crow pose, for example:
- Starting from the frog pose. The pose to open the hips is actually the same as the crow pose, only done in an upright position! Bend your knees while lowering into a low squat, point your legs apart and press your elbows into your inner thighs.
- Starting from the pose of bending the body forward. Stand with your feet apart at a distance of 5-7 cm, forward your body by bending your waist until your palms rest on the floor. You may bend your knees slightly, if necessary.
Step 3. Place your palms on the floor
Your palms should be placed shoulder-width apart, or slightly wider.
- Spread your fingers apart. This hand position will make you more stable when doing the crow pose. If you feel more comfortable, you can bring the tips of your fingers closer to each other.
- You can use a strap to keep your hands parallel, if necessary.
Step 4. Place your knees on the triceps on your back arms
To get into the crow pose, bend your elbows slightly, then try to tiptoe on your toes while placing your knees on your triceps, trying to keep your knees as far from your elbows as possible. Imagine that you are trying to get your knees as close to your armpits as possible!
- Remember to always try to tone your muscles: tighten your inner thigh muscles to keep them close to your chest, press your shins against your upper arms and pull in your abs.
- To make it easier for you to move into the crow position, try standing on a block. This will allow you to be in a higher position and easier to place your knees on your upper arms.
Step 5. Look ahead
One of the most important aspects of mastering the raven pose is keeping your gaze straight ahead. If you look down at your palms or the backs of your feet, you'll lose your balance and fall-it's going to hurt your face by hitting the floor!
- Try to stay focused and concentrate on a point on the floor 60-90 cm in front of your palms. Do not move the focal point of your gaze and try not to tighten your neck so that it becomes short.
- If you are in doubt because you are afraid of falling, you can place a pillow or thick blanket on the floor in front of you. So if you fall, you will land on a soft surface!
Step 6. Lift one leg off the floor, then follow with the other leg
Shift your weight forward by pressing your knees against your triceps and try to tiptoe with the balls of your feet. Never jump into the crow's position-but move your weight forward little by little until your feet can lift off the floor.
- If you're feeling nervous, start by lifting one leg off the floor first, put it back on the floor and then try lifting the other leg. If you feel you are strong enough and balanced, try lifting both legs at the same time.
- Once your feet are able to lift off the floor, try bringing your big toes closer together and then try to get your buttocks as close to your heels as you can.
Step 7. Straighten your arms and lift your back
Once you can do the crow pose and hold this pose long enough, you can make some adjustments to achieve a more perfect pose.
- Try to straighten your arms - keep your arms from opening to the sides.
- Arch your spine while pulling your abdominal muscles in and up.
- Gradually work to maintain this pose for a minute-but if your wrists start to hurt, try shifting your weight more toward your fingers.
Method 2 of 2: Performing Pose Variations at Advanced Levels
Step 1. Continue from the crow pose to the standing pose with the head down resting on three points (Tripod Headstand)
To move on to Tripod Headstand pose from crow pose, pull your chin close to your chest and then move your body forward in a controlled manner until the top of your head gently touches the mat.
- Straighten your legs toward the ceiling, pointing your toes up. Make sure you pull your elbows in and bring your thighs together.
- Back down from this pose by following the sequence of the poses from the last one to the beginning again.
Step 2. Proceed from the raven pose to the four-point holding pose (Chaturanga)
To move from crow pose to Chaturanga pose, make sure you are at the very front of your mat.
- Take advantage of the raised position of your back, buttocks and heels to move into the Chaturanga position by kicking your legs straight back.
- From this position, press your palms together until your elbows are straight beside your chest and lift your knees so they don't stick to the mat (Upward Facing Dog), then do mountain pose (Downward Facing Dog) while exhaling.
Step 3. Try doing the crow pose to the side
The crow's sideways position is a variation of the pose at a more advanced level than the crow pose. This pose requires readiness to perform a twisting motion and the ability to hold your entire body up. To be able to do the crow pose sideways:
- Begin in chair pose, then move your body forward while twisting your upper body so that the triceps of your right arm rest against the outside of your left knee (or vice versa).
- Lower your butt closer to the floor. Keep your knees pointing forward while placing your palms on the floor in the position of your left arm, and keep your arms parallel.
- Bend your elbows, but try to keep your arms strong and don't let your elbows open to the sides. Stand on tiptoe using the tips of your toes and lean forward. Your knees should be on top of each other, then lower your body until it rests on the triceps of your left arm.
- When you're ready, lift your toes off the floor in a sideways crow pose. Remember to always tighten your thighs and try to distribute your weight evenly on your palms and fingers.
- Keep your gaze one meter forward, or look to the side.
