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Bakasana (Crow)

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How to do Bakasana

Begin in a squat position with your feet together and your heels slightly lifted.


Exhale: Widen your knees and place your hands on the floor at shoulder width ensuring your fingers are well spread. Lift you buttocks, come onto your tip toes and place your shins on your arms with your knees as close to your arm pits as possible. Lean further forwards to transfer your weight from your feet into your hands. Lift your feet off the floor and hold, looking at a spot on the floor in front of you. More advanced practitioners might want to straighten their arms.

Hold for a number of breaths.

Exhale: Bring your feet back to the floor, lift your hands and return to the squat position.

When to avoid Bakasana

This asana should be avoided if you have:

  • Hypertension (high blood pressure),
  • Heart disease or cerebral thrombosis.
  • Carpale tunnel syndrome, or
  • If you are pregnant

If you suffer from spondylitis (inflammation of the joints of the backbone) only practice under the guidance of a trained expert.

How to adapt Bakasana

This asana is a beginner arm balance that can lead on to more advanced asanas. If you are worried about over balancing and hitting your face / head on the floor place a cushion or bolster in front of you to give you more confidence.

If you have problems lifting your feet up from the floor start by squatting on a block so you begin with your feet already a few inches off the floor.

If you are unable to raise both legs from the floor at the same time lift one leg at a time, keeping the other on the floor, and hold the pose in this position for a few breaths.

Benefits ofย Bakasana

  • Strengthes the arms, especially the wrists and shoulders
  • Improves balance
  • Strengthens the abdominal organs
  • Balances the nervous system
  • Stretches the upper back
  • Opens the groin
  • Improves the digestive system
  • Can reduce heartburn
  • Over time this asana can make you feel strong and confident
  • Regular practice can help you develop a deeper trust in yourself, which can help with the confidence to take up new challenges.

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