Crane (Crow) Pose : How to Do IT, Benefits & Precautions

Crane and crow poses are two arm balance yoga postures that are often confused for each other, but they have some key differences.

The main difference between crane and crow pose is in the position of the arms. In crane pose, also known as Bakasana, the arms are straight, while in crow pose, also known as Kakasana, the arms are bent.

Another difference is that crane pose is generally considered more challenging than crow pose, as it requires greater arm and core strength to hold the body in the straight-arm position. Crow pose is often considered a good starting point for learning arm balances before progressing to crane pose.

In both poses, it’s important to engage the core and keep the gaze forward to help with balance. Additionally, it’s important to warm up properly and only attempt these poses when the body is adequately prepared.

Both of these poses requires focus and concentration, as well as a willingness to let go of fear and trust in the body’s ability to balance. This can be seen as a metaphor for life, where we must trust in ourselves and have the courage to take risks in order to achieve our goals.

Furthermore, the crane is often seen as a symbol of longevity, as it is said to live for a thousand years in some cultures. This can represent the idea of living in the present moment and taking care of ourselves in order to live a long and fulfilling life.

The crow, on the other hand, is often associated with transformation and the ability to adapt to changing circumstances. This can represent the idea of being flexible and adaptable in our lives, and the importance of letting go of attachment to old ways of thinking or doing things.

In this way, crane and crow poses can be seen as embodying the philosophy of yoga, which emphasizes the union of mind, body, and spirit, as well as the idea of living in the present moment and embracing change.

How to perform crow pose?

1. Start in a squatting position with your feet hip-width apart and your hands on the ground in front of you. Make sure your palms are flat on the ground and your fingers are spread wide.
2. Bend your elbows and bring your knees onto the back of your upper arms, as high up towards your armpits as possible. Keep your head lifted and your gaze forward.
3. Shift your weight forward onto your hands, and lift your feet off the ground. Keep your knees bent and your toes pointed towards your buttocks. Engage your core muscles to help with balance.
4. Hold the pose for a few breaths, keeping your gaze forward and your core engaged. To come out of the pose, lower your feet back to the ground and release your hands.

How to perform crane pose?

1. Start in a standing position with your feet hip-width apart. Bend your knees and lower your hips down to a squatting position, bringing your thighs as close to parallel with the floor as possible.
2. Place your palms flat on the ground shoulder-width apart, with your fingers spread wide. Position your hands so that they are directly in front of your feet.
3. Shift your weight forward onto your hands and begin to straighten your arms. As you do this, lift your hips up and begin to lean your weight forward.
4. Keep your gaze focused slightly forward to help with balance, and engage your core muscles to help stabilize your body.
5. Slowly begin to lift your feet off the ground, bringing your knees up towards your armpits. Hold the pose for a few breaths, keeping your focus and maintaining your balance.
6. To come out of the pose, lower your feet back to the ground and release your hands from the ground.

Tips:

1. Warm up properly before attempting this pose to prevent injury. Some poses that can help prepare the body include Sun Salutations, Plank Pose, and Low Lunge.
2. Work on building arm and core strength through regular practice, as this will make it easier to hold the pose.
3. Keep your gaze focused slightly forward to help with balance, and avoid looking down at the ground.
4. Be patient and persistent with your practice, as it may take time to build the strength and confidence needed for this challenging pose.

Benefits of Crow/Crane pose

Both of these poses strengthen the arms, wrists, and core muscles. It also improves balance, concentration, and focus. Additionally, it can help with digestion, relieve stress and anxiety, and build self-confidence.

Precautions of Crow/Crane pose

1. Wrist pain: The crow pose puts a lot of weight on the wrists, so it’s important to warm up the wrists and gradually build up strength in this area to prevent pain or injury.
2. Neck strain: Avoid looking down at the ground, which can cause strain in the neck. Instead, keep your gaze forward and focus on a spot in front of you.
3. Shoulder pain: Avoid practicing the crow pose if you have a shoulder injury or pain.
4. High blood pressure: If you have high blood pressure, avoid holding the pose for too long, as it can increase blood pressure.
5. Pregnancy: Avoid crow pose during pregnancy, as it can put pressure on the abdomen and is not recommended for expectant mothers.

To know more about this and many more postures please join our upcoming Yoga teacher training course in Rishikesh at Rishikesh Yogshala. Contact us to book your seat now!