Kakasana or crow posture: This is done step by step and these are its benefits
Kakasana or the posture of the crow is one of the most recurrent balancing asanas in Yoga. It helps us to gain strength in our arms and wrists, to find our balance point, to work the internal muscles of the abdomen and also to improve our proprioception and our body control.
If we try to carry out this position without following the appropriate instructions, it can not be very frustrating to be unable to maintain balance (it happened to me for a long time); However, with some simple tips this asana is much simpler and we will be able to do it practically from the beginning.
How to do kakasana or the posture of the crow of Yoga
We start from a crouching position, with our hands wide open and resting firmly on the floor , with our knees open to the sides (outside the arms) and the chest placed between them. The tips of the feet are resting on the ground before beginning to carry out this posture.
It is important that the posture from which we start the asana is the correct one to facilitate the balance: the more space we create between our hands and the more open our hips are, the easier it will be to get up and keep us in balance afterwards.
From the starting posture we tilt the torso forward placing the weight of our body in our middle zone. The head should be kept straight looking forward, and it is important to focus the gaze at a point a little far ahead of us , and not on the piece of ground that is directly below. This is a very simple advice that not everyone takes into account and that facilitates much (much, much) posture.
Once we have placed the weight in our middle zone, we begin by lifting one of the feet off the ground. When we are very safe, we raise the other: our gaze must be kept in front and we must press the ground well with our hands, with our fingers extended. The elbows are flexed and the calves are supported on the upper half of our arms.
We stay in this position as long as we can: we can start with only five or ten seconds to increase the times as we improve in it. To lower to the initial position, we gently support the feet on the ground.
The benefits of kakasana or the posture of the crow of Yoga
This balance posture strengthens especially the arms and wrists. If we have not worked with them before, we can start doing it with other simpler postures, such as the downward facing dog, in which part of our weight is also on the arms and wrists.
It also helps us to improve the control of our body, being able to move our weight from one place to another according to our needs. The abdominal activation is also important in maintaining balance in this position.