Kakasana is one in every of the most effective yoga poses for beginners because it could be a simple ‘arm balance asana’. The term Kakasana could be a combination of the words kak (the Indic word for Crow) and position (meaning posture). To get Kakasana benefits this pose needs a substantial quantity of strength within the arms and shoulders that is why it’s not thought of to be one in every of the simplest yoga poses for beginners.
However, this doesn’t mean that yoga beginners cannot do that pose, it merely implies that you wish to possess some level of good shape before you try this position. Kakasana benefits strengthen the muscles of the arms in addition because the core and promotes propriety that is why it’s one in every of the foremost usually counseled yoga postures for folks that have an interest in overall fitness.
Begin with a routine that has yoga exercises for beginners in addition to basic yoga poses and once you’re practiced in these, you’ll be able to march on to more difficult asanas like Kakasana.
How to do Kakasana (Crow Pose)
Kakasana ought to be performed a minimum of 4-6 hours when a meal and it’s desirable that your abdomen (and bowels) are empty at this point. You must additionally perform a couple of propaedeutic asanas as this can prepare you each physically and mentally to perform Kakasana.
You’ll be able to learn a couple of Kakasana poses like Adho Mukha Svanasana (Downward Facing Dog Pose), Baddha Koṇasana (Bound Angle Pose), Balasana (Child’s Pose), Virasana (Hero Pose), and Phalakasana (Plank pose) before you find out how to do Crow pose. These poses for Kakasana are basic yoga poses which will gently stretch and strengthen the muscles of your arms, in addition, improve your balance in order that you’ll be able to perform this pose properly.
1. To start this position, begin within the Virasana (Hero pose) wherever you assume a movement position before easing yourself back till your buttocks are resting on your heels.
2. Rest your weight on your knees and move your arms forward till your trunk is parallel to the bottom. Unfold your fingers in order that your palms rest equally on the mat and make sure that the periphery of your shoulders is in line along with your middle fingers.
3. Raise your knees off the mat, stretch your legs out straight behind you and balance your weight on your toes.
4. Exhale then slowly lower your body in order that your higher arms are as straight as doable and virtually parallel to the ground. Look straight ahead and don’t let your head sink.
5. Your entire body ought to be parallel to the ground and therefore the tips of your elbows ought to bit the edges of your trunk as you lower yourself.
6. Hold this position for 3-5 seconds.
Follow these Kakasana steps fastidiously and don’t build any changes to them. It’s vital to follow the Kakasana sequence of steps to maximize the results of this position and to make sure that you just don’t place surplus strain on your muscles.
To release from Kakasana, exhale and slowly lower your feet back onto your mat. You’ll be able to then go in Uttanasana (Intense Forward-Bending pose) or return to Virasana (Hero Pose). You’ll be able to additionally attend crane pose (Bakasana) as this pose is nearly precisely the same as Kakasana, with the exception that you just need to straighten your arms utterly once you are within the final position of this position.
Similar Poses To Kakasana (Crow Pose)
There are a couple of alternative poses that are kind of like Kakasana and you’ll be able to embrace them in your yoga routine to alleviate any tension in your arms, shoulders or higher back.
- Adho Mukha Svanasana – Downward Facing Dog pose
- Tittibhasana – Firefly pose
- Chaturanga Dandasana – Four-Limbed Staff pose
- Phalakasana – Plank pose
These poses can enhance the benefits of Kakasana and can additionally facilitate to extend your focus and concentration.
Kakasana benefits (Crow Pose)
- Crow pose benefits make your wrists and arms stronger
- Tones and strengthens your abdomen by partaking your core abdomen muscles
- Stretches out and aligns your spine
- Enhances posture and improves the power to sustain arm-balance poses for an extended amount of your time
- Improves your sense of balance and focus
Yoga brings along physical and mental disciplines to extend muscle flexibility and body tone whereas additionally eliminating stress and anxiety. Most people pay many hours performing at a laptop that has a diode to a rise in back issues and gliding joint issues like carpal tunnel syndrome.
Yoga for strengthening wrists can facilitate to stop such issues and can additionally facilitate to ease discomfort in these muscles and joints. Whereas there are several Kakasana benefits and it’s beyond question one in every of the simplest gliding joint strengthening yoga asanas, you must make sure that you’re doing it properly as doing this create incorrectly will place an excellent deal of stress on your elbow and gliding joint joints.
Contraindications of Kakasana (Crow Pose)
While the importance and benefits of Kakasana are huge, there are bound circumstances once you ought to avoid this create. Avoid active this position if you’re plagued by any quite gliding joint or shoulder injury. This position is additionally not counseled for those with Carpal tunnel syndrome. The Crow pose for beginners consists of equivalent steps however the number of your time spent holding this position is mostly abundant less.
Tips For Kakasana (Crow Pose)
Don’t let your head sink low however don’t attempt to hunt either – keep your gaze a couple of foot before of you and your neck ought to be in line along with your spine.