Week 11 :: TRIYOGASCHOOL :: YEAR 2
This week we find our wings in Kakasana or Crow Pose
🔻 Kakasana???? Yep, not a typo! The Sanskrit name for the bent arm CROW starts with a K. It’s straight-arm sister is Crane Pose or the more familiar #Bakasana. Now you know!
🔻 Crow pose is often the 1st arm balance yoga students learn. For good reason - it teaches foundational arm balance skills : core activation, hollow body, gaze, & leverage.
🔻 Start in a low squat with the feet together. Place your arms inside your knees with your hands on the mat shoulder distance apart. You will be using your #chaturanga skills here!
🔻 Squeeze legs around arms, hollow low belly, lean forward —— now lean MORE forward 😉 & come up on tippy toes.
🔻 At this point, some people freak out — don’t! If you can do a chaturanga pose, you can do this! If you are not there yet, stay on tippy toes & work the hollow body & core engagement.
🔻 To take flight, you need to use leverage. LEAN forward enough to feel your toes get light, keep scooping the belly & squeezing the legs. Keep the toes touching and reach them ⬆️ toward your buns. Look forward! If you look down, you will go down.
🔻 The 2nd half of my video demonstrates CRANE pose with straight arms. If you can hold crow for at least 5 breaths, give crane a try!
Crow pose will challenge your balance, your strength, & your focus. But it will also build all those things with dedicated practice. Let’s fly!
✔️ VARIANTS for better access :
1/ Many people are afraid of a face plant in Crow Pose. To find the leverage you really have to lean forward & that can be scary. To assuage your fear, practice with a BOLSTER or stack of blankets to soften the potential landing.
2/ If your arms splay apart when you place your weight forward, you will need more strength work (chaturanga!!!) In the meantime, place a STRAP around your upper arms for stability.
3/ If this pose is new for you, take baby steps! Lift 1 leg at a time & notice the shift. Work on the elements I described yesterday : core activation + hollow body + leverage!
Here I demonstrate using BLOCKS to enter Crow Pose. Starting with your feet elevated makes the lift from the ground a little easier. Take the same shape, but with your feet on the blocks. Lift 1 foot at a time toward your buns, maintaining your strength & focus.
✔️ VARIANTS :
I offer numerous choices to fly your Crow & Crane. Try them & let me know your favorite!
Let me know how it goes! 🔸Be creative, be agile, have fun!