Step 1: Setup
Create stable base and choose a fixed drishti point.
Bakasana (Crow Pose)
เคฌเคเคพเคธเคจ | Balancing Asana practice details from Nirog Yoga
Introduction
Bakasana is an arm balance that strengthens wrists, core, and mental focus through controlled weight transfer.
Key Alignment Cues
- Hands shoulder-width with fingers spread wide.
- Knees place high on upper arms.
- Lean forward gradually to shift center of gravity.
- Draw heels toward seat and engage abdomen strongly.
Benefits
- Builds arm, wrist, and core strength.
- Improves confidence in arm balancing.
- Enhances focus and body control.
Precautions
- Avoid with acute wrist pain or carpal tunnel flare.
- Use padding in front to reduce fear of falling.
Modifications
- Start with one foot lifting at a time.
- Practice with block under feet for easier lift-off.
Common Mistakes
- Looking down and rounding excessively through neck.
- Trying to jump up without controlled lean.
Practice Rhythm
Recommended hold: 2 to 5 breaths
Breath pattern: Short, smooth breaths while maintaining core engagement.
How to Practice (Step-by-Step)
- Begin in squat and place palms firmly on mat.
- Bend elbows slightly and place knees near triceps.
- Lean forward and lift one foot, then both feet.
- Hold and exit softly back to squat.
Step-by-Step Visual Guide
Step 2: Enter and Hold
Transfer weight progressively and maintain calm breathing.
Step 3: Exit and Reset
Step down and rest wrists in tabletop stretch.