When practicing crow pose, you not only practice balancing the body, but also strengthen your core muscles, wrists, forearms and abdomen. However, this is a pose that requires you to practice many times to master.
Crown pose (Bakasana) is one of the first arm balance exercises a yoga practitioner needs to perform, with the English name Crown pose (Bakasana). This yoga pose not only focuses on exercising arm strength, but also helps you determine the center of gravity of your body and learn how to distribute weight for better balance.
The crow posture belongs to the group of advanced yoga exercises that require patience to practice the correct movement and achieve high results. Let’s learn about the health benefits, how to perform the posture, and common mistakes you should avoid so you don’t get hurt!
The benefits of the crow pose
Some of the benefits of crow pose in yoga you can check out are:
– Improve body balance.
– Increases the strength of the core muscles.
– Strengthens the wrists, forearms and abdomen as well as helps stretch the upper back.
– Improve body positioning in space and enhance body control.
– Build a sense of confidence when practicing yoga. If you master this relatively difficult yoga pose, you may find it easier to do the arm balance exercises.
The hardest part of the crow pose in yoga is figuring out how to transfer enough weight onto your arms so you can lift your legs without leaning forward. You can learn each step into correct posture for better balance.
How to practice crow pose
Before practicing the crow pose, there are a few things you should keep in mind:
- Make sure your stomach is empty (don’t eat right before training)
- The nearest meal should be about 4-6 hours from the training session for the food to digest
- The ideal time to practice yoga is early in the morning, if you can’t arrange it, you can do it at night
You can enter crow pose by starting by standing in the mountain (Mountain Pose – Tadasana) position with your arms down your hips. You breathe regularly while doing this position.
After performing mountain pose, do the following:
– Bend your knees slightly so that you can rest your palms on the floor, hands about shoulder-width apart.
– Place your palms firmly on the carpet so that your hands are about one foot in front of your feet. You open your fingers wide and put gravity on the top joint of each finger.
– Slightly bend the elbows.
Tiptoe and knees open so that they are aligned with your upper arm.
Place your knee in the back of your upper arm.
Start putting weight forward into your hands while lifting your head.
– The tiptoes are raised so that only toes touch the ground. Then, you lift your feet one by one off the ground.
– Adjust knees close together.
Bring your feet toward your buttocks.
To get out of the pose, exhale and return the weight back to your feet until your feet touch the floor.
Beginning with crow pose, you will tend to move your buttocks high and away from your heels. You need to adjust the buttocks and heels together when doing this position. When you are ready to lift your leg off the floor, press the upper arm of the leg into the leg and pull the groin into the pelvis for easier lift.
The crow pose is relatively difficult, so when you first practice, you can put a yoga foam brick under your feet to be more stable. To reduce the risk of injury, you should also place a blanket in front of you so that your head will not be hit if you fall. You can also lift your legs one at a time if you are not able to lift both legs. This will gradually improve your muscle strength and practice the correct training technique.
Once you get used to it, you can elevate this yoga pose by stretching your arms straight into Crane Pose (Bakasana).
If you have mastered it, try jumping from dog face down (Adho Mukha Svanasana) straight into crow pose. You can also move from crow to banana and again from crow to crow for even more of a challenge.
When practicing crow pose in yoga, you should pay attention to avoid the following common mistakes:
• Curved elbows: When you are in the correct position, do not let your elbows curl to the sides. Instead, keep your elbows in line with your shoulders and wrists. If you don’t do it right, you will put too much weight on the outside of your wrist and injure yourself. You can prevent this injury by holding your fingertips firmly on the ground and making sure your elbows are in line with your wrists.
• Do not raise your knees: You should keep your knees as high as you can over your arms, instead of letting your thighs rest against your arms.
• Do not use focus muscles: You need to use your core muscles to raise your legs, not just your hips.
• Lower eye level: You should keep your eyesight up or sideways rather than down or down as this will cause you to lean forward and lose your balance.
You should avoid crow pose if you have any injuries or problems in your wrists or shoulders such as carpal tunnel syndrome. This is also not the right position for pregnant women or people who lose sleep.
The crow pose is a bit difficult, but it will help improve muscle strength and body endurance very well. If you take the time to master this yoga pose, you will be able to confidently practice more difficult and interesting poses than the basic yoga poses you usually practice.
Nhu Vu | Health CPN
The articles of Hello Health Group and Health CPN are for reference only, and are not a substitute for medical diagnosis or treatment.
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