Crow Pose (Kakasana)
Kakasana comes from the Sanskrit word “Kaka”, meaning crow. This arm-balancing pose imitates the steady and alert nature of a crow. It builds strength, concentration, and balance — teaching the practitioner patience, control, and trust in one’s inner power.
Steps to Perform
Step 1
Begin in a squatting position, feet slightly apart, and place your palms flat on the floor about shoulder-width apart.
Step 2
Bend your elbows slightly and spread your fingers wide for a firm grip.
Step 3
Lift your hips upward and bring your knees to rest gently on the upper arms near the armpits.
Step 4
Shift your weight forward onto your hands, engaging your core and focusing your gaze slightly ahead.
Step 5
Gradually lift your feet off the floor, balancing your entire body on your hands.
Step 6
Keep your arms slightly bent and maintain steady breathing.
Step 7
Hold for 5–15 seconds to start, increasing as strength improves.
Step 8
Exhale and lower your feet gently back to the mat, returning to a squatting position.
Benefits
- Strengthens the arms, wrists, shoulders, and core.
- Improves balance, coordination, and body awareness.
- Builds focus, patience, and confidence.
- Stimulates digestion and energizes the body.
- Enhances overall stability and concentration.
Precautions
- Avoid if you have wrist, shoulder, or elbow injuries.
- Not recommended during pregnancy or for people with high blood pressure.
- Always warm up wrists and shoulders before attempting this pose.