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Kakasana

crow pose

Kakasana

  • Strengthens wrists, arms, shoulders & core muscles

  • Stretches upper back

  • Improves balance, focus & concentration

Contraindications

  • Wrist, elbow and shoulder injuries

GETTING INTO THE POSE
  • From malasana, place your hands shoulder-width apart with your fingers spread in front of you on the mat.
  •  Bring the weight forward in your hands, raise the hips and place the knees as high as possible on your triceps, towards your armpits. If all goes well, you will already feel that your abdominal and back muscles are active.
  •  With your thighs against your chest, bring the weight even further forward until you can carefully lift your feet off the mat and balance on your hands. Push into the mat.
  •  Bring the big toes together. Try to get the heels as close to the buttocks as possible.
  •  Push the shoulders away from the ears.
  •  Arms are bent.
  •  Look slightly forward.
BREATH
  • Inhale: make space between the shoulder blades.
  •  Exhale: bring the heels closer to the buttocks.
GETTING OUT OF THE POSE
  • Exhale: bring the weight back and gently place the feet back on the mat and return to malasana.

 - Or -


PREPARATORY POSES
SUBSEQUENT POSES
  • Bakasana | Crane pose
  •  Eka pada bakasana | flying crane pose
  •  Parsva bakasana | side crane pose
REPLACEMENT POSES

  • Malasana | yogi squat

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