Bakasana or Crow Pose is one of the first asanas that yoga students need to practice when they are learning arm balance. Even though it may seem that the asana is mainly about enhancing and focusing on arm strength, students actually learn to manage their center of gravity so that they can distribute their body weight and find physical balance. One of the main challenges that students of Bakasana need to deal with is the reluctance to sufficiently move their body’s weight onto their hands. Once students find that ideal spot for their body’s weight, they can easily move their feet off the floor.
Follow the steps of Bakasana discussed here carefully when you are trying to master this asana.
Here are the preparatory poses that you need to practice before you start with Bakasana.
The follow up poses mentioned below should be done once you have performed Bakasana.
Mastering the bakasana can seem to be a difficult task and many people may feel it is impossible to do it the right way. However, by practicing regularly you can cultivate the mental strength and physical agility to perform this asana properly. Even the most experienced yoga masters had difficulty when they tried to lift their feet of the surface of the ground during their early phases. It is not uncommon for people to fall down while trying to do this asana. It is however important that you do not get frustrated by these initial failures and keep on practicing. As you do so, you can cultivate the confidence needed to do this asana in the right manner. You can also develop a better connection between your mind and your body which is usually lacking at the initial stages.
A common mistake many beginners make while doing bakasana is that they lift their buttocks sufficiently high and away from the heels. The right thing to do here is to keep the buttocks and heels tightly together. Once you feel that you are prepared to lift your feet from the floor, make sure that you push your upper arms closely against your shins and bring the inner groins deep inside the pelvis so that you can lift your body easily. You should not let the elbows spread out to both sides and keep them in one straight line with the wrists and shoulders. If you do not do so, a lot of weight can be exerted on the wrists and this can cause injuries. This is something you can avoid by gripping the fingertips firmly into the ground. You should also see to it that the elbows are positioned over the wrists.
You must use the core muscles of your body to lift and maintain the legs instead of only relying on the hips. Keep your knees high enough so that you do not have your legs rested on the arms. Make sure that your gaze is towards the horizon and avoid dropping your head on the ground. Managing your gaze properly will help you to avoid losing balance and tipping forward.
Here is a look at the main benefits of practicing bakasana.
Pregnant women and those having carpal tunnel syndrome should refrain from practicing bakasana.
Now that you have learned about the crucial aspects of this asana, make sure that you practice it on a regular basis so that you can get rid of the fear and apprehension associated with it. Within a short time you will be able to do this asana in the right manner.