May Pose of the Month
At our studio, we're always seeking to delve deeper into the rich tapestry of yoga asanas. This month we’re exploring the journey to mastering Bakasana, commonly known as Crow Pose.
Bakasana is a foundational arm balance that not only strengthens the upper body but also cultivates balance, focus, and courage. This asana requires both physical and mental discipline, making it a beautiful metaphor for overcoming challenges on and off the mat.
Benefits of Bakasana
Strengthens the Core: Bakasana primarily targets the core muscles, including the abdominals and obliques, helping to build stability and control.
Improves Balance: Balancing the body on the hands while engaging the core and shifting weight forward teaches us to find equilibrium amidst instability.
Enhances Concentration: As we concentrate on maintaining the pose and breathing steadily, Bakasana becomes a powerful tool for sharpening mental focus and presence.
Boosts Confidence: Successfully mastering Crow Pose boosts confidence and self-assurance, encouraging practitioners to explore new possibilities both on and off the mat.
How to Do Crow Pose or Bakasana
First thing's first, this can be pretty scary, so acknowledge this fact and just tell yourself you can do this.
Once you have warmed up your hands and wrists, maybe by stretching them, gentle presser on the hands and wrists-whatever you need to do to get your hands ready for this weight. Then, follow these steps:
(be sure you have a block or bolster nearby)
Start in Yogi Squat or Malasana Squat
Place your hands shoulder's width distance apart on the mat between and in front of your toes.
Spread your fingers out wide and screw your hands into the mat so your pointer fingers are in alignment with your shoulders.
Lift your hips up and wiggle your feet closer together
Variation 1:
Bend your elbows back as if you’re coming into chatturanga. That will engage your chest, shoulders and upper back.
Place your knees as high up on to the triceps as you can
Shift your weight and gaze slightly forward. Do not shift your gaze with your chin!
Try to bring one heel to your bottom while steadying yourself with the other foot.
Switch feet, trying to bring opposite heel to your bottom.
When you think you're ready, try lifting both heels up towards your bottom.
Variation 2:
Bend your elbows back as if you’re coming into chatturanga. That will engage your chest, shoulders and upper back.
This time, place your knees to the outside of your triceps
Squeeze your knees together
As you squeeze, think about lifting one or both heels.
Shift your weight and gaze slightly forward. Do not shift your gaze with your chin!
Try to bring one heel to your bottom while steadying yourself with the other foot.
Switch feet, trying to bring opposite heel to your bottom.
When you think you're ready, try lifting both heels up towards your bottom.
One thing you can do to help you is to start out with your feet on a block. This way, your feet are already in crow position and it helps your shoulders and hands get used to the idea of all that weight on them.
Anytime we put ourselves in an unstable and awkward position, we’re petrified of face planting. To overcome the face planting fear, start with your head on a block or on a bolster.
Everyone is different, so play with these adjustments and let me know what you think.
Remember, this pose takes A LOT practice. Don't give up. Anything worth having is worth working towards, so keep at it. You can practice this pose every day if you'd like, just a couple of moments at a time. If your wrists start to hurt, then take some time off and revisit on another day. Yoga is like golf, you'll never master it, so be happy to practice and tell the pose, "until tomorrow."
Bakasana invites us to embrace the beauty of balance, both physically and mentally. As we cultivate strength, focus, and courage on the mat, we nourish these same qualities in our daily lives, empowering us to face challenges with grace and resilience.