Crow Pose
Kakasana
STEPS
Begin in a low squat – namaskarasana with feet shoulder width apart and toes pointed out at a 45° angle. Place the hands flat on the floor in front of the feet. Bend the elbows and slowly shift your weight forward onto the hands. The heels will begin to come off the floor. Engage the lower abdominal muscles to lift one knee and then the other onto the upper arms. Now bring the weight fully into the arms and hands. Squeeze the insides of the knees to the upper arms lifting one foot and then the other off the ground. To exit the pose lower the feet back to a low squat bring the hands into prayer to namaskarasana.
TEACHER QUEUES
VISUALIZATION COMMENTS
Crow is a playful arm balance bringing a sense of fun to all levels of asana practice. Invite your students to shape shift into the form of a crow. Use phrases such as: press the fingers into the ground like bird claws and draw the legs close to the body like folded wings.
TECHNICAL COMMENTS
The chest needs to come forward between the bent legs to enable the upper arms to reach in front of the shins. Squeezing the insides of the knees to the forearms engages the thighs and brings the feet upwards. Crossing the feet at the ankles helps to prevent the feet from dangling – though the feet may be held side by side. To achieve lightness in the body, draw the belly in, hugging the navel to the spine and lift up. Rounding the shoulders helps to engage the back and core muscles fully preventing the shoulders and arms from collapsing. The neck should be extended with the crown of the head pointing away from the body. The head should be off the ground with the eye gaze in front of the hands.
BENEFIT COMMENTS
- Strengthens upper body, arms, shoulders, chest, abs & upper back
- Strengthens hips
- Develops focus, balance & coordination
- Increases concentration
- Improves circulation
WATCH OUT FOR
- Hands pointing in or out twisting wrists (Hands should be in front of feet with fingers pointing away from the body at 12 o’clock
- Collapsing arms (elbows should bent at 90° and pressing against inside of legs)
- Head touching the ground (place a block or blanket in front as a crash pad)
CONTRAINDICATIONS
- Wrist injuries
- Repetitive strain injury or carpal tunnel syndrome
MODIFICATIONS
Bring the feet onto a block to use as a perch encourages playfulness when learning the pose. This prop also provides a lift, helping to bring the chest forward and the upper arms in front of the shins. The use of a block or blanket as a crash inspires confidence and helps new students to bring the head forward without fear.
VARIATIONS
- Baby Crow – begin in wide leg child pose. Bring forearms to the floor. Lift up from lower belly and bring inside of knees to upper arms
- Side Crow – Begin in low squat. Bring both arms to outside of right leg. Bend the elbows, bringing the left elbow to press against the inside of the knee and the right elbow just underneath the rib cage. Slowly shift the weight into the hands and lift up as in crow. Repeat on the other side.
YOGA COUNTER POSES
- Downward dog
- Forward bend
- Seated forward bend
- Knees to chest (lying down)
Written By: Brenda Hamlet RYT 200
Written by Brenda Hamlet RYT 200. Brenda is a yoga teacher and journalist in Oxford, England. More information about Brenda can be found at www.pret-a-yoga.com
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