Kakāsana / Crow comes from the Sanskrit
kak meaning crow and āsana meaning posture. The posture is said
to resemble a crow; the arms become the crow's legs and the legs become its
wings.
A pose requiring intense focus, the Crow strengthens the arms, wrists and shoulders and develops the ability to balance. It increases breathing capacity and develops the power of concentration.
Come to a squatting position with the knees wide apart. Spread the fingers. Place the palms flat on the floor, rotating the hands so that the fingers are slightly inward. The hands are between the legs and directly beneath the shoulders.
Bend the elbows outward making the upper arms into shelves for the knees. Rest the knees on the upper arms.
Focusing on a point several feet ahead, inhale deeply and retain the breath. Shift the weight forward onto the hands. Slowly lift the feet off the ground. Breathe while you are in the position. Keep the head up. Hold for 10 seconds increasing to 1 minute.
Common Mistakes
Don't keep the arms loose, else going out of balance is a risk. Don't keep the head lowered. Make sure not to rush into the lift.
How to do the KakasanaSivananda Yoga Vedanta Centres & Ashrams
PHYSICAL BENEFITS
• Strengthens the arms, wrists and shoulders.
• The muscles of fingers, wrists and forearms are stretched.
MENTAL BENEFITS
• The Crow helps to increase the powers of concentration and remove lethargy. It promotes physical and mental balance.
• When you are practicing this pose, you have to evaluate how much of your body weight you can place on your arms and hands. If you place too little weight on them, you will not be able to lift your feet off the floor. After a period of testing and hesitation, one concentrated, determined movement will lift you into the pose. Crow therefore helps to develop your determination as well as your powers of concentration.
Anyone learning these postures should only do so under the supervision of a competent teacher. The instructions shared as part of this exhibit are for reference and knowledge only. Anyone following these on their own, they do so at their own risk. Persons with health issues and or during pregnancy are advised to consult a medical expert before attempting any of the postures.
Demonstrators in the photographs: Kannan, Padmavati, Ananda, Eri, Asha, Shreyas, Rohit
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