What Is Bakasana?

Bakasana-or sometimes called Crow Pose-is that balanc­­ing yoga pose on your hands as your body weight rests with knees on upper arms. It is a great opportunity to strengthen the upper body and balance and offer your mind a real challenge. If any of you find this intimidating, no need to worry-just practice!

How to Do Bakasana (Crow Pose)

Start in a Squat Position

Outwardly turn your legs and come into a squat on your mat, with your feet hip-width apart.

Place your hands on the floor in front of you, shoulder-width apart, and spread your fingers wide for better grip.

Bend Your Elbows

Slowly bend your elbows, and hence, lean a little forward.

Keep your arms firm but not stiff-they will eventually support your body weight in the successive moves.

Raise Your Hip

Leaning forward, simultaneously lift your hips to engage your core.

The knees shall nearly touch your upper arms at about the armpits.

Balance Your Knees on Your Arms

Proceed by keeping your knees down carefully onto the back of your upper arms.
Attempt to balance on your arms as if your arms were a “shelf” that you put your legs on to. Focus forward for a better balance.

Lift Your Feet Off the Ground

Now, the tricky part: start to shift your weight forward and – in a gradual motion – pick up your feet off the floor.

If that’s too hard on the first try, lift one foot at a time.

Engage Your Core

Engage your core for balance such that you don’t lower yourself into your arms.Hold this for a few breaths, noticing balance.

Slow Release

When ready to exit the pose, slowly release your feet to the floor.

Move back into a squat position and take a moment to rest

Benefits of Bakasana The Crow Pose

Builds Upper Body Strength

The arms, shoulders, and core are one of the best ways to strengthen Bakasana. Because all of the body weight is resting on your hands while balancing, it gives the upper body an excellent workout.

Improves Balance and Coordination

Balancing in Crow Pose takes focus and coordination. This can help you advance your overall sense of balance that can be so helpful in other activities you engage in, from sports to simply living your life.

Improves Core Strength

It is a balancing posture that requires a strong core to hold the pose, and its regular practice will help in toning and strengthening your abdominal muscles. Strong core muscles promote better posture and spinal health.

Improves Concentration and Mental Clarity

Bakasana makes you feel challenged to be focused. The focus will be on the balance, and hence, one learns to discipline their mind by taking away distractions and therefore is a great stress reliever and mental strengthener.

Increases Flexibility

With constant practice of lifting your hips and engaging your core, you will simultaneously improve the flexibility of your hamstrings, hips, and lower back. This makes Bakasana a great balancing complement to other yoga postures that require flexibility .

Boosts Confidence

It helps with one’s confidence greatly once you master a pose like Bakasana. It may take some time, but once you get it, you will be so proud that you did it and feel even more motivated toward overcoming other difficult pose

It’s Here Padmasana how to do it and what are the benefits

FAQs

1. Is Bakasana suitable for beginners to perform?
Yes! Bakasana can be tricky to perform in the initial stages, but for a beginner, a step-by-step approach will help to learn it easily by practicing it regularly.

2. How often can I do Bakasana?
You can practice Bakasana 2-3 times a week as part of your regular yoga routine. The more you practice, the easier it becomes.

3. Must I be super flexible to perform Bakasana?
No, flexibility helps but isn’t required. Follow-through with strength and balance and it will come with time.