How To Crow

From me to you, here is a step by step breakdown of bakasana AKA crow/crane pose.

Step One:

Begin in a squat with all four corners of your feet firmly grounded, slightly wider than your hips. Stretch your arms out in front of you making sure they are parallel to the floor, placing your armpits on your knees.

Step Two:

Create these three locks

Lock 1: Push your knees into your armpits

Lock 2: Press your armpits into your knees

Lock 3: Firmly grip the earth with your hands

Step Three:

Once you’ve applied the three locks, round your back as you begin to lean forward lifting your heels off the floor.

If you are new to yoga or the pose, I recommend taking your time on this step to build strenght and also to get the hang of the correct alignment required for this asana. Once you are comfortable with rounding your back and lifting your heels off the floor you can begin to practice lifting your feet off the floor and staying up for as long as you can.

Step 4:

Lean forward even more, contract your upper back, engage your upper arms, engage your core and fly your crow.

With time you can practice straightening your arms.

PS: Don't forget to breath!

May your crow soar

Namaste

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