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5 Tips to Successfully Master Bakasana
by Yome



Editor´s Note from Lexi Yoga: Crow pose, known as Bakasana is quite a challenging yoga posture, especially for beginners. You need a lot of upper body and core strength. Here are some helpful tips to help you master Bakasana. It takes a lot of practice, but eventually you'll get it.

Bakasana, or Crow (sometimes called Crane pose) is a challenging posture for many beginning yoga students. While it can take some time and quite a few falls to master, there are some yoga tricks that will help you accomplish this pose sooner rather than later. Here are five of them:

1. Work on your tripod headstand first. Although moving from this pose to Bakasana is a more advanced practice, it will help you to develop upper body strength and focus on proper alignment in the pose. Tripod headstand is basically the upside down version of crow, so it pays to master this pose first.
2. Don’t look back at your feet.  Almost every beginning yoga student tends to look back at their feet in response to their fear of falling forward, and the irony, is that this very action is what takes them off their center of gravity and makes them more likely to fall on the face. Even though you are rounded in the spine in this posture, you should still bring your gaze forward, and open your heart. Draw your shoulders back as if you are taking off in flight, not trying to see where you have already been.
3. Try a crow-press. If you are concerned about having enough strength in your wrists or upper arms to support your legs and the rest of your body weight, then try allowing your knees to rest on the triceps and just lean as far forward as you can and start to take the weight of your body out of your feet. It should feel like you are doing a little push up, just in an awkward position. Do as many of these as your wrists or arms can tolerate to buildup strength. Make sure you are engaging your core as you do so.
4. Place a yoga block or folded blanket in front of you as a crash landing pad. You can actually lay your forehead down on the yoga block if you are really afraid of falling, but just having that little psychological boost is sometimes all it takes to come far enough forward to find the correct center of gravity for the pose.
5. It is more about finding your center than being strong. A strong core and good alignment makes this pose easier than you might think. Make sure that you start with your hands right underneath your shoulders, and bend your elbows slightly with this alignment. Use your core and imagine coming far enough forward that you can start to pick up one toe up and then another off the floor. Your shoulders will end up way ahead of your wrists. You will actually feel like you are about to fall forward in order to get the right center point to maintain the posture. Don’t be afraid of testing this edge.



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About the Author

YOME- The Yoga Portal for Wonderful Life

YOME is an online channel dedicated to exposing and spreading the message of yoga throughout the world. To support its goals, YOME provides yoga instructors the tools and means with which to offer yoga practitioners the benefit of their knowledge and experience. YOME offers its readers a selection of quality videos, categorized by style, age, gender, medical condition and more. YOME also features a collection of professional articles, written by yoga teachers and industry professionals.

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