What is Kakasana?

Kakasana, also called Crow Pose, is a balancing yoga pose in which one lifts their feet off the ground and sustains balance using just one’s hands. It is called crow because your body position resembles a bird perched upon a branch. Although it looks difficult, it is actually a good starting pose for beginners to teach the foundation for more advanced arm-balancing yoga postures.

How to Do Kakasana

Assume a Squat Position

Begin by assuming a squatting position on the mat with your feet together. Your heels are raised and your knees are wide apart. Place your hands down into the ground for support, shoulder-width apart in front of you.

Position Your Hands

Spread your fingers wide and press your palms firmly into the mat. This gives you a strong foundation. Your arms, in this step, should be slightly bent-quasi push-up position.

Lift Your Hips

Start to slowly lift your hips up towards the ceiling, tucking your knees in towards your upper arms. You want to try to place your knees onto the back of your upper arms as close to the armpits as possible. Keep looking forward, not looking down, in order to help with balance.

Lean Forward

Pivotal weight forward, releasing your toes to start to lift off the mat. The farther the lean forward, the lighter the feet will be. Keep your core engaged to help with stabilization of the body.

Lift One Foot, Then the Other

Once you are balanced, and you feel that you can support your body without falling, try picking one foot off the ground. If it feels comfortable, take the other foot off and balance on your hands. Your body should now be in the full Kakasana pose!

Hold and Breathe

Once in place, hold the pose for 5-10 breaths. Focus on your breathing to maintain balance. Release by slowly bringing the feet back down onto the mat and rest.

Benefits of Kakasana

Builds Core Strength

When you lift your feet off the floor, your core muscles are fired to maintain balance. Thus, Kakasana becomes perfect for strengthening abs and lower back.

Improves Balance and Coordination

Balance is the key in this pose. With time, practice of Kakasana enhances your coordination and proprioception-skills that tell you where your body is positioned in space.

Strengthens Your Arms and Wrists

Your arms and wrists take up most of the weight of your body in this pose; hence, it works on building strength and endurance in these areas.

Improves Concentration and Focus

With Crow Pose, one has to balance with a high degree of focus. The mental concentration developed will help you in other spheres of your life.

Awakens Body Awareness

Kakasana teaches you to be more aware of your body’s movements, which will help you navigate through your day with greater grace and purpose.

Instills Confidence

Simply mastering this challenging pose can make you feel more confident. Every time one lifts off the ground, it is a suggestion of what your body can achieve.

It’s here Bakasana how to do it and what are the benefits

FAQs

1. Is Kakasana safe for beginners?
Generally, Kakasana is a safe pose for beginners to practice. But it does require patience and considerable practice to perform the asana with perfection. Go slow, make modifications when needed, and make sure to warm up the wrists and shoulders before attempting it.

2. Can I injure myself while performing Kakasana?
It’s possible, especially if you’re not using proper form. Always engage your core, and don’t forget to keep your gaze forward. If at any time you feel you are going to fall, just simply place your feet back down onto the ground.

3. How long do I hold Kakasana?
For beginners, hold Kakasana for 5-10 seconds. As you build strength and balance, lengthen your stay up to 30 seconds or more.