KAKASANA

KAKASANA Crow Pose

(kak = “crow”)

 

Technique:

Stand in Tadasana and squat down with your feet slightly apart

crow1

Put your hands on the floor, fingers open and pointing forward (hands should be shoulder width apart or slightly wider), press the upper arms against the inside of the thighs

 crow2

Bend the elbow slightly and place the upper part of your arm (triceps) on your inner thighs

Gaze forward to a point approx. 50 – 80 cm away from you

crow3

Shift your weight slowly forward over your hands and lift up onto your toes until you feel that your feet come off the ground, balance

Point your toes and move the big toes together

Hold for 5 – 8 breaths all the while squeezing your inner thighs against the sides of your torso, squeeze your shins into your triceps and suck the abdominal muscles inwards

crow4

Exhale and gradually lower the feet back to the ground

 

Video:

 

 

Muscles engaged:

All muscles of the shoulder girdle and the upper arms

Core muscles

 

Benefits:

Strengthens the shoulders, arms and wrists

Strengthens the core muscles

Improves balance

 

Contraindications:

People with wrist problems (carpal tunnel syndrome)

Pregnant women

 

How to deepen the pose:

Try to straighten your arms as much as possible

 

Tips:

Gaze forward in front of you, not down below you or back on your feet

Don’t compress your neck

If there is too much pressure on the wrist, try to curl the fingers slightly instead of placing them flat

 

 

KAKASANA VS. BAKASANA

(crow pose vs. crane pose)

 

 

Kakasana                                                                     Bakasana

 

arms bent at an angle of approx. 120 degreees         arms are straight

 

upper arms and elbows are resting                             knees are resting in the armpits

on the shins

 

knees are out to the side                                                knees are pointing forward

 

hips are low                                                                      hips are high

 

 

Veronika 200hrs Sept14 weekday

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