10a Crow
Kakasana

Strengthening the arms and the shoulder girdle is a main concern in any exercise programme. Instead of using weights, the Yogis developed balancing asanas such as Crow and its variations. In these, the body weight shifts from the lower body to the upper body. Relax afterwards in Child’s pose.

Benefits

PHYSICAL

• Helps to develop strength and flexibility in the wrists.

• Strengthens the tricep muscles.

• Strengthens the shoulder muscles.

• The variations further strengthen the muscles of the legs, hips, and back.

MENTAL

• When you are practising 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.

Crow Beginner

1Sit in a squatting position with your legs and feet apart. Taking your shoulders in front of your knees, place your palms on the mat in front of you. Keep your arms slightly bent and adopt the correct position for your hands and elbows (see inset). Breathe slowly and rhythmically.

2 Come up onto your toes, lifting your hips, and keeping your knees pressed firmly against your upper arms. Continue breathing rhythmically in the abdomen.

3 Breathing more deeply, focus on a point in front of you, then slowly move forwards, shifting your weight away from your feet and onto your wrists. Your elbows should be slightly bent and your knees resting on your upper arms. Continue with Step 4 or hold for a few moments, then exhale and return to a squatting position.