Instructions on how to practice the effective crow pose

When you practice crow pose, you not only practice balancing your body, but also strengthen your core, wrists, forearms, and abs. However, this is a pose that requires a lot of practice to master.

Crow pose with English name is Crown pose (Bakasana) is one of the first arm balance exercises that yoga practitioners need to perform. This yoga pose not only focuses on building arm strength, but also helps you determine your center of gravity and learn to distribute weight for better balance.

The crow pose belongs to the group of advanced yoga exercises that require you to have patience to practice the right movements and achieve high efficiency. Let’s learn about the health benefits, how to perform the pose, and common mistakes you should avoid to avoid injury!

Benefits of the crow pose

Some benefits of the crow pose in yoga you can refer to are:

– Improve the body’s ability to keep balance.

– Strengthens core muscles.

– Strengthens the wrists, forearms and abdomen as well as helps to stretch the upper back.

Improves body positioning in space and enhances body control.

Build a sense of confidence when practicing yoga. If you master this relatively difficult yoga pose, you may find it easier to do arm balance exercises.

The hardest part of the crow pose in yoga is figuring out how to shift enough weight onto your hands to be able to lift your legs without leaning forward. You can learn step-by-step how to get into the right posture for better balance.

How to practice crow pose

Before doing crow pose, you should keep a few things in mind:

• Make sure your stomach is empty (don’t eat right before exercise)
• The last meal should be about 4-6 hours before the training session for the food to be digested
• The ideal time to practice yoga is early in the morning, if you can’t arrange it, you can practice in the evening

You can get into crow pose by starting by standing in Mountain Pose (Tadasana) with your arms at your sides. You breathe steadily while doing this pose.

After performing the mountain pose, follow these steps:

– Bend your knees slightly so that you can rest your palms on the floor, hands about shoulder-width apart.

– Place your palms firmly on the mat so that your hands are about a foot in front of your feet. You extend your fingers and put your weight on the top joint of each finger.

– Bend your elbows slightly.

– Tip your toes and open your knees so that your knees are in line with your upper arms.

– Place the knee on the back of the upper arm.

– Begin to put your weight forward into your hands while raising your head.

– Raise your toes so that only your toes touch the ground. Then, lift your feet one by one off the ground.

– Adjust the knees close together.

– Bring your feet towards your butt.

To come out of the pose, exhale and shift the weight back to your legs until your feet touch the floor.

When you first start doing crow pose, you will tend to move your butt high and away from your heels. You need to adjust so that your butt and heels are close together when performing this pose. When you’re ready to get your feet off the floor, press the upper arm into the shin and pull the groin into the pelvis for an easier lift.

The crow pose is relatively difficult, so when you first practice, you can put a yoga foam brick under your feet to be more stable. To minimize the risk of injury, you should also place a blanket in front of you so you don’t hit your head if you accidentally fall. You can also lift one leg at a time if you can’t lift both legs. This will help you gradually improve the strength of the muscles and practice the correct technique.

Once you get used to it, you can enhance this yoga pose by straightening your arms to get into crane pose (Crane Pose – Bakasana).

If you’ve mastered it, try jumping from Downward Dog (Adho Mukha Svanasana) straight into crow pose. You can also move from crow to banana and again from banana to crow for an extra level of challenge.

Common errors

When practicing the crow pose in yoga, you need to pay attention to avoid the following common mistakes:

• Bend elbows to the sides: Once in the correct position, you should not let your elbows bend to the sides. Instead, keep your elbows in line with your shoulders and wrists. If you don’t do it right, you will put too much weight on the outside of your wrist and get injured. You can prevent this injury by keeping your fingertips firmly on the ground and making sure your elbows are in line with your wrists.

• Do not raise your knees: You should bring your knees as high as possible above your arms instead of letting your thighs rest on your arms.

• No core muscles: You need to use your core muscles to lift your legs, not just your hips.

• Lower eye level: You should keep your eyes looking up or sideways instead of looking down or lowering your head as this will cause you to lean forward and lose your balance.

You need to avoid crow pose if you have any injury or problem in your wrist or shoulder like carpal tunnel syndrome. This position is also not suitable for pregnant women or people with insomnia.

The crow pose, although a bit difficult, will help improve muscle strength and body flexibility very well. If you take the time to master this yoga pose, you will be able to confidently practice poses that are more difficult and interesting than the basic yoga poses you are used to practicing.