What Is a Crow Pose?
The Crow Pose, or Bakasana, is a foundational arm balance in yoga that not only showcases your physical strength but also your mental focus. To enter this pose, begin in a squat position with your feet hip-width apart. From here, place your palms flat on the mat, shoulder-width apart, and bend your elbows slightly—think of them as “bent branches” supporting your body. Your knees should nestle against the backs of your upper arms, and as you shift your weight forward onto your hands, lift your feet off the ground while balancing on the balls of your feet. This alignment requires a delicate interplay between strength and flexibility, making it both challenging and rewarding.
STEP 1:
Lower into a squat with your heels lifted and your feet hips-width apart. Place the inside of your knees to the back side of your upper arms. Spread your fingers wide and place your palms to the floor about shoulder distance apart.
STEP 2:
Push your hands into the floor and lift your hips into the air as your head moves toward the floor. Maintain a long neck by keeping your shoulders away from your ear and keep your arms in a bent position. Shift your body weight until you lift onto the balls of your feet as you gently lean forward. Be sure to keep your tailbone tucked and your abs braced as you round your back.
STEP 3:
Lift one foot off the ground as you continue to activate your core and arms. Once stable, lift and leverage your other foot into the air while maintaining alignment. Beginners, try holding for a few seconds. As you get stronger in this pose, increase the amount of hold time.
STEP 4:
Lower one foot, and then the other as you ease your body back to a low squat position. Repeat movement or push through the heels to stand.
Smart Yoga Mat
The Smart Yoga Mat has 14 Core Exercises printed on one side and 14 Stretching Poses on the other side for easy reference. The mat features a durable, non-slip surface and can be rolled for easy storage and transportation. Mat is 6-ft long by 2-ft wide.
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