The Crow ? (Kakasana, sometimes called Bakasana)
"Kaka" means crow (a large black bird with a loud cry) and "Baka" means crane (a tall water bird with very long legs). The body in this pose resembles that of a bird, thus the names, crane or crow.
The Crow is a moderate inverted balancing posture, which builds strength in the upper extremities (arms, forearms, elbow joints, hands, wrists, clavicle, and scapula) and gives you the confidence to begin work with the Headstand and the Handstand. The Crow requires courage (to risk falling on your nose) and hip flexibility (to bring the thighs alongside the chest).
The Crow is one of the yoga poses that actually looks a lot harder than it really is and it requires much more coordination, concentration and awareness than the muscular strength in the upper arms.
As you hold this asana the chest is immobilized so that you can only breathe abdominally. Remember to keep your attention on the breath because this asana brings the habit of holding the breath as you focus on the balancing act.
This asana reinforces the arm, shoulder and abdominal muscles, wrists and the upper torso. It stretches and lubricates the joints, tendons and ligaments of the upper body. It tones the abdominal organs and opens the groins.
The Crow pose increases both physical and mental balance, concentration and tranquility. It balances the nervous system, brings lightness to the body and prepares the mind for meditation.
Although the Crow pose gives us tremendous benefits for the mind and the body, in some health conditions this pose is not safe to be performed.
Three important reasons not to do Crow:
1) Do not practice this pose if you have a carpal tunnel syndrome
(It is compression of the median nerve at the wrist, which may result in numbness, tingling, weakness, or muscle atrophy in the hand and fingers. The disease typically affects the thumb, index, and middle fingers and is often particularly troublesome at night).
2) In any stage of pregnancy do not attempt this pose.
3) If you have high blood pressure, avoid this asana.
Caution: Always check with your doctor if you have any doubts or concerns regarding the suitability of this pose for you.
Issued in the interest of people practicing Hatha Yoga by Subodh Gupta, Yoga Expert based in London.
