sandeyeOther poses, which I do not indulge in: The crow
March 21st 2008 20:08
Otherwise known as Kakasana, the Crow Pose is one I do not personally use in my current routine. I do however have recollection of attempting the pose during my childhood, when my mother participated in Yoga practice via a TV show and I messed about alongside. It is a good position to incorporate into your routine if you need to add strength to your shoulders, arms, elbows or wrists.
To perform Kakasana, crouch on the floor, your hands flat on the floor in front of you, balancing on your toes rather than the full base of the feet. Tilt forwards slightly if you cannot automatically find your toes touching the ground rather than your entire foot. Bring your arms between your knees, spreading the fingers out. Tip your elbows out sideways slightly.
From here onwards, you will need to concentrate in order to attain the balance. You need to focus on your body position strongly, in order not to collapse or topple over. Think of the arms as strong support and the rest of the body as gracefully entering the position. This is more helpful than worrying that you might fall to one side, or collapse onto your nose in front. It is sometimes suggested that you focus your eyes upon a mark on the floor to assist you.
As you inhale, feel your body position and concentrate on how it should reach the completed position. Holding your breath inside, tilt slightly forwards, placing full weight onto your hands as your legs (just below the knees) balance upon your arm just above the pointed-out elbows. Gradually raise your toes from the floor so that you are entirely balanced upon your hands. Exhale, whilst holding the pose. It is recommended that once you are comfortable with this Asana, you maintain the pose for between three and eight breaths before slowly releasing by lowering your toes and reversing.
For the experienced and adventurous, there are a few advanced and alternative variations. The simplest to explain is that once in the position, you raise your body gently into a handstand and then bending the knees, place your feet upon your head. A simpler variation to perform is to attain the base pose and then to extend the legs out in front of you, balanced still just above the elbow, but now reaching forwards. Other variations rely on alternating sideways approaches, either by taking both legs to one side and then to the other, or by doing this and then extending them forwards, both to one side, but placing the hand of the side they both are extended upon between the legs, the upper leg should rest gently upon the lower.
To perform Kakasana, crouch on the floor, your hands flat on the floor in front of you, balancing on your toes rather than the full base of the feet. Tilt forwards slightly if you cannot automatically find your toes touching the ground rather than your entire foot. Bring your arms between your knees, spreading the fingers out. Tip your elbows out sideways slightly.
From here onwards, you will need to concentrate in order to attain the balance. You need to focus on your body position strongly, in order not to collapse or topple over. Think of the arms as strong support and the rest of the body as gracefully entering the position. This is more helpful than worrying that you might fall to one side, or collapse onto your nose in front. It is sometimes suggested that you focus your eyes upon a mark on the floor to assist you.
As you inhale, feel your body position and concentrate on how it should reach the completed position. Holding your breath inside, tilt slightly forwards, placing full weight onto your hands as your legs (just below the knees) balance upon your arm just above the pointed-out elbows. Gradually raise your toes from the floor so that you are entirely balanced upon your hands. Exhale, whilst holding the pose. It is recommended that once you are comfortable with this Asana, you maintain the pose for between three and eight breaths before slowly releasing by lowering your toes and reversing.
For the experienced and adventurous, there are a few advanced and alternative variations. The simplest to explain is that once in the position, you raise your body gently into a handstand and then bending the knees, place your feet upon your head. A simpler variation to perform is to attain the base pose and then to extend the legs out in front of you, balanced still just above the elbow, but now reaching forwards. Other variations rely on alternating sideways approaches, either by taking both legs to one side and then to the other, or by doing this and then extending them forwards, both to one side, but placing the hand of the side they both are extended upon between the legs, the upper leg should rest gently upon the lower.
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