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The yoga crow pose has turned the yoga world upside down (quite literally!). Considered one of the most difficult poses, a practitioner takes months to master the crow pose.
The asana is a very complex one. But as we all know of the adage that hard work always pays off in the end.
You may wonder what is the hype all about? Well, it may be absolutely terrifying and difficult to practice crow pose at first, but wait to hear more. This complex pose provides multifaceted benefits for our body and mind.
Do not believe us. Continue reading the article then as we share with you all the benefits of the pose. It is also accompanied by some easy tips and exercises that will help you master the bakasana easily.
A Detailed Guide On Yoga Crow Pose
A. How to do the Yoga Crow Pose?
Like any other yoga pose, mastering the crow pose requires focus, patience, strength and flexibility. It takes quite time to master yoga crow. The steps are a little complicated. Without proper techniques, doing yoga crow poses can risk the chances of injury and future complications.
However, with all that being said, we bring you a step-by-step breakdown of the pose. This exercise will help you to ace the yoga crow pose.
The three exercises that can help you to prepare for the yoga crow pose are
- Forward fold
- Stand in a forward fold position, i.e., your upper body bent over your legs. Keep their hips distance apart.
- Keep bending your knees until you can press your palms on the mat.
Now round your upper back so that you can stretch your upper trapezius muscles.
- You can also interlace your fingers behind your back instead of presenting them on the mat.
- After interlacing your fingers, keep on stretching your hands towards the ceiling. You will feel a stretch in your shoulder muscles.
- Hold the pose for 30-60 seconds.
- Hip-opening squat
- Stand with feet as wide as possible.
- Sit on your butt between the heels.
- Keep the elbows inside of your knees.
- Place your hands in the middle of your chest.
- The spine should be straight, and the pelvis tucked.
- Hold the position for a minute or so.
- Plank variations
- Do a downward-facing dog pose. Do a V pose and keep your hands and balls of feet pressed onto the ground.
Now raise one leg to the sky. Lifting one foot will help you to open up your hips further.
- Exhale and move your body into a plank position and bring your knee up to your elbow.
- Now inhale and kick the leg back to the original three-legged plank position.
- Go back to your downward-facing dog pose.
- Repeat the sequence for the other leg too.
These exercises will help you to strengthen the different muscle groups of the body. Now after practicing all these exercises rigorously, let us move on to the main pose.
- Make the forward fold move. But this time, bring your toes apart and heels together.
- Keep bending your knees and plant your hands on the ground shoulder-width apart.
- Now raise your heels and make your elbows straight.
- After that, slowly bring your knees inside your armpits. And rest your shins on your triceps.
- Now tilt your body weight two inches forward of you.
- Round your upper back and try to engage your core.
- And now, slowly and steadily lift your foot at a time off the ground. Hold the pose for at least a minute.
You can easily modify the steps and poses at first so that you can get comfortable with the yoga practice. And once you master the steps, doing the pose bakasana will be a cakewalk.
Common Mistakes that You Should Avoid While Doing the Crow Yoga Pose
Yoga crow pose is a complex asana. If not done correctly, they can cause serious complications in the future. Therefore, we present some effective tips that will help you avoid the mistakes commonly noticed in practitioners. Keeping these preventive measures in mind will help you to glide through the yoga pose easily.
- Stabilize the shoulder girdle. Yoga crow pose is heavily based upon your upper arm balance. Therefore make sure to stabilize your foundation so that you do not suffer from any future injuries.
- Do not sink your hips too low to the ground. Elevating your hips higher will help you to engage the core muscles that will help you to reap the benefits faster.
- Make sure to warm the wrists and arms muscles first.
- It has been noticed that people struggle to keep their elbows in place. To combat the problem, use straps around your arms so that you keep your elbows in place.
- Put some pillows or some padding on the floor in front so that your fear of falling can be overcome.
- While doing the forward fold exercise, practice shifts the weight exercise extensively. This step will help you to build up your wrist and core strength more easily.
- Practice yoga in the presence of a yoga instructor. Please abide by the regulations and guidelines presented by him.
Benefits of Yoga Crow Pose
- It strengthens the arm muscles and balances the core muscles, supporting the body in the process.
- For people who have to sit for long hours, yoga crow poses provide a lot of advantages. It helps you to strengthen your upper back and opens up your hips.
- Mastering the crow pose requires patience, and this pose helps you to improve concentration and focus. This yoga pose can be extremely beneficial, especially for children and teenagers.
Yoga crow pose improves awareness of one’s body and also enhances body control.
- It helps in boosting the overall physical strength of the body and also enhances flexibility simultaneously.
Now there you go, everything you need to know about the yoga crow pose. We have to admit that the pose is a little complex asana. But we can already see that it provides bountiful benefits to its practitioners. The pose not only helps in improving your physical health but also simultaneously works upon your mental strength.
Now go on to include the yoga crow pose in your yoga regime and reap the benefits out of it.