Crow Pose | Bakasana

CROW POSE INSTRUCTIONS

1. Start in garland pose, place your hands flat on the floor and spread your fingers wide.
2. Bend your elbows, shift your weight forward and position your knees onto your triceps.
3. Lift your feet off the floor and straighten your arms as much as possible.
4. Stay in crow pose for 30 seconds to 1 minute.

MINDFULNESS PRACTICE

Gaze forward, engage your core, keep your hips up and maintain your neck neutral. Breathe out as lift your feet off the floor and tuck your heels as close to your buttocks as possible.

BAKASANA BENEFITS

The crow pose strengthens the arms, shoulders, and core and stretches the upper back. This yoga pose also opens the groins, improves balance and boosts upper body strength.

CONTRAINDICATIONS

Wrist, elbow or shoulder injury.

PREPARATORY, COMPLEMENTARY AND FOLLOW-UP POSES

Start in garland pose, bound angle or child’s pose and then progress to crow pose. Follow-up with plank or low plank pose.

RELATED YOGA POSES

Try these other yoga poses to relax and relieve stress and tension:
Bound headstand pose
Full side plank pose
Staff pose
Firefly pose

YOGA ESSENTIAL FLOWS