Kråkan yoga position

I Kråkan/bakasana försöker du medvetet sammandra din överkropp och runda ryggen helt.

As your abs grow stronger, you can rest less weight on the backs of your arms.

Beginner Tips:

• The angle at your wrist should be 90 degrees.

  Your back should be slightly rounded.

• Keep your hands slightly higher than your knees, fingers spread apart and fingertips pointed slightly inwards.
• Maintain this alignment as you shift your weight forward, placing your palms on the floor roughly shoulder-width apart.
• Focus your gaze on a point half a meter (two feet) in front of your fingertips on the floor.
• Slowly lift your feet off the floor, one foot at a time.
• Pull both heels toward your hips, while looking at a point on the floor approximately 30cm (one foot) in front of your fingertips.

  Keeping these leg muscles engaged while holding the poses keeps your core active.

• Hold the pose briefly, then come out of it by shifting your weight backward with control, placing your feet on the floor and releasing your hands. In 2007, Kalyani began teaching yoga professionally, and four years later, she was training yoga teachers at our ashrams.

  “For years I had to constantly check step-by-step guides to make sure I was practicing it correctly (where should the knees go?) and that’s why it’s still a staple in my practice. Håll några andetag, och få en känsla för den balanserande positionen samtidigt som du är säker i din partners händer.

  Variationer

  Den mest vanliga variationen av Kråkan/bakasana är en vridning: Parsva bakasana (uttalas PARSH-vah, parsva = sida eller flank).

  Det är därför bra att förbereda sig för den här positionen genom att luta hälarna mot ett block eller annan upphöjning, så att dina fötter är några centimeter från golvet.

  Fördjupa positionen

  Den fulländade positionen orsakar ibland varierande smärta i handleden. Sett från sidan är armarna vinklade något framåt i förhållande till golvet.

  The gluteus minimus also helps draw the hips into flexion.

  Engage the deltoid muscles that lie over your shoulder joint, especially the anterior and lateral thirds, to lift the body and press outward through the arms and into the legs. Bring your shins to the outside of your upper arms, and press your shins and arms against one together.

  Sträck armarna framåt, böj sedan armbågarna, placera händerna mot golvet och låt baksidan av överarmarna stödja skenbenen.

  Steg 2

  Håll de inre låren mot sidorna av överkroppen och låt knäspetsarna falla in i armhålorna. In Bakasana (Crane Pose), your arms are straight and your knees are tucked closer to your underarms.

  This not only enhances muscle tone but also improves overall body strength.

  Discover: The Ultimate Guide to Yoga for Strength and Flexibility

  Improves Balance & Coordination

  Kakasana and Bakasana require you to transfer your weight forward onto your hands while lifting your feet off the ground—a maneuver that demands deeper physical and mental focus.

  There’s always something new to tweak, no matter how many times I get into it.”

  Preparatory and Counter Poses

  Preparatory poses

  Chaturanga Dandasana (Four-Limbed Staff Pose)

  Adho Mukha Svanasana (Downward-Facing Dog Pose)

  Malasana (Garland Pose)

  Baddha Konasana (Reclining Bound Angle Pose)

  Balasana (Child’s Pose)

  Plank Pose

  Prasarita Padottanasana (Wide-Angled Standing Forward Bend)

  Virasana (Hero Pose)

  Counter poses

  Purvottanasana (Reverse or Upward Plank)

  Ustrasana (Camel Pose)

  Urdhva Mukha Svanasana (Upward-Facing Dog Pose)

  Anatomy

  Alignment is as important as strength in these arm balances.

  Regular practice of these arm balance poses targets your core (trunk) muscles, along with arms and shoulders. This will strengthen the upper body and prepare you for Crane or Crow.

• Fear of falling can be a big hindrance to getting into Crane or Crow. The main stretch in this pose is of the rhomboids and middle third of the trapezius, due to abduction of the scapulae.

  The adductors in the inner thighs grip the upper arms. Instead, try to keep yourself tucked tight, with your heels and buttocks close together.

• When you are ready to take your feet off the floor, push your upper arms against your shins and draw your inner groin into your pelvis to help you with the lift.
• Core strength helps.

  This chakra is associated with the lower abdomen, and its stimulation through Crow and Crane Pose can help balance the functions of the urinary tract, kidneys, and gonads, contributing to overall well-being.

To practice a strong and balanced Crow and Crane Pose, you will need to develop physical strength, coordination and mental focus.

Insidan av knäna bör fästas mot ytterarmarna, högt upp nära armhålorna. Hands should be parallel, with fingers spread apart.