How to do
Crow pose (Bakasana)
Step the feet a little wider than hip distance apart, sink down into a squat, drawing your knees apart from each other and opening the hips. Place your hands down onto the floor, shoulder width apart, with your legs sitting outside the arms. Spread the fingers and firmly press into the ground through the whole hand.
In this version you will need to bend into the elbows creating a ledge for your thighs to rest on. Keep your shoulders strong, your neck long and your gaze out in front.
Sink down into your thighs and allow the inner thighs to rest on the upper arm.
Here is where you need to maintain that frame in your shoulders. Keep strong in your upper body, your core engaged and gently move your weight forward, pressing down with the hands and lifting through the shoulders.
As you bring the weight forward lift up onto the tips toes until you can calmly lift one foot from the floor and let the other join. Continue to raise both feet, keeping your body tucked tightly. Maintain a strong core, your gaze a little in front and breath!
This pose will strengthen your shoulders, arms, wrists and your core. It will also open the hips and stretches the upper back.
This pose is all about trusting in yourself and your own strength. It will take you out of your comfort zone but it will allow you to fly higher than you ever believed possible!
Taking your weight into your hands can be a little daunting at first and may even seem impossible. But, it is just about learning to build strength and then trusting in that strength and trusting in your own capabilities.
Often in arm balances like this one, we need to draw ourselves a little further out of our comfort zone to find that point of balance and strength that enables us to lift our feet from the ground.
At first we need to work on figuring out where the strength comes from, how to utilise that strength and how to find that point of balance. This is done by listening to our own body and building a firm foundation. We can then use this to move us forward a little and, like in life, allow this to help us grow into the full pose and our full potential.
When you first start to play with this pose you may stumble a little. Maybe you have a little fear to take the weight forward in case you cannot support yourself. But, like in life, when we step just outside our comfort zone, this is where the real magic happens. Its ok to stumble a little, thats life! But, maybe, if we go just that little bit further than we think we can and trust in ourselves, we soon realise our full potential and we suddenly see just how high we can really fly!