Yoga Pose of the Week

Bakasana- Crow/ Crane Pose is an arm balance that requires upper body strength, flexibility in the hips, and balance. It is excellent for increasing physical and mental balance, improving concentration, bringing a deep sense of calm. The simplest of the arm balance to perform, it is exhilarating to master, and is a great way to foster confidence and self-esteem. Here are a few tips to help you find Bakasana.

1. Preparatory poses are key in mastering this challenging asana. To properly prepare your body to practice Bakasana, strengthen the upper body with Plank Pose and Adho Mukha Svanasana- Downward Facing Dog. Open the hips and hip flexors with High Lunge and Baddha Konasana, Bound Angle Pose.

2. To find proper alignment in Crow, first squat down in Malasana with the feet and knees wider than the hips. Bring your chest to the inside of your legs, and plant your hands firmly in the mat. The hands should be placed shoulder-width apart and slightly forward of the feet. Spread your weight evenly between the heels of the hands and the fingertips. Bend your elbows, and bring the shins to the back of the upper arms, close to your armpits. Roll up on to the balls of your feet, and lift one foot and then the other off the ground, bringing your heels close to the sitting bones as you lean forward.

3. Beginner tips: letting yourself "fly" in Crow requires strength, balance, and most of all- courage, to lift your feet up and risk falling on your face. Placing a blanket on your mat in front of you can help to ease your fears of a crash landing. If you find the balancing element of this asana challenging, you can steady yourself by placing a block in front of you to rest your head on. It can also be helpful to place blocks underneath your feet to give you a little lift and help you press your inner knees into your arms.

4. To enhance this pose, gaze at the floor in front of your hands, inhaling, and with the exhale slowly begin to straighten your arms, keeping the inner knees glued to the upper arms.

5. To release yourself from this asana, you can slowly lower yourself back into a squat or, for a greater challenge, shoot the heels straight back to spring into Chaturanga Dandasana, Four-Limbed Staff Pose.

Have fun "flying" in Crow!