Crow Pose (Bakasana)

The crow pose (also known as the crane pose) or Bakasana is an arm balancing posture and forms the basis for all other arm balances in yoga. Bakasana, which is often used interchangeably with Kakasana, inspires exceptional confidence as well as develops arms and core strength. The crow pose invigorates your body, improves balance, increases concentration, relieves stress and promotes mental equilibrium and a sense of calm. Mastering crow pose may seem to be an intimidating task but it is absolutely within your reach if you clearly follow the right progressions.

A step-by-step guide for the crow pose:

1. As the crow pose is a very active and powerful pose you need to warm up your body first before attempting to perform this pose.
2. Come into a squat position with your feet as wide as the yoga mat.
3. Now bend your knees slightly and plant your palms on the ground with fingers spread out wide and pointing little inwards.
4. Bend your elbows slightly and lift onto your toes, squeezing your knees firmly around your elbows or upper arms.
5. Press your shins against the back of your upper arms and draw your knees close to the upper arms as possible.
6. Gaze forward and try to focus your attention on one point in front of your hands. If you fear of falling down, you a place a pillow or blanket in front of you.
7.  Shift your weight forward into your hands and come up high on your toes.
8. Inhale first and while you retain your breath lift one foot off the ground and then the other if you feel nervous. However if you feel strong and balanced then you can definitely try lifting both your feet.
9. Now hold and balance your torso and your legs on the back of your upper arms.
10. Now exhale and initially hold your breath for a few seconds, gradually working it up for a minute or so.
11. To release slowly lower your feet to the floor and get back to the garland position.
12. Once you have mastered the crow pose and can hold it for a few seconds you can incorporate a few changes and perform the pose with utmost perfection. Yes, you can straighten your arms and lift your back.

Initially, crow pose can be very painful for the wrists. In such a case you can try shifting the weight onto your fingers. This is one of the most value balancing poses which is relatively easy to master though it may appear tough. Yes, it may look tricky at first but once mastered it is a fun and rewarding yoga pose.