One of the most beneficial balancing poses, the Crow is much easier to practice than it might at first appear.
How to do Kakasana
Coming into the position
- Come into a squatting position with feet and knees wide apart. Spread the fingers wide apart. Place the palms flat on the floor; rotating the hands so that the fingers are slightly inward. Hands will be between the legs and directly beneath the shoulders.
- Bend the elbows outward making the upper arms into shelves for the knees. Rest the knees on the respective upper arms.
- Focusing the eyes on a point several feet in front of the body, inhale deeply and retain the breath. Shift the weight forward onto the hands.
- Slowly lift the feet of the ground. You may raise one foot up and then the other until you are balancing on the hands.
Holding the position
Breathe while you are in the position. Keep the head up. Hold the position for 10 seconds, increasing the time gradually to 1 minute. Even people who cannot lift their feet off the ground will get much of the benefit of the Crow by bringing their weight onto the wrists. Repeat 3-4 times.
To come out of the position
Lower the feet to the floor. Shake out the wrists and relax them.
Benefits of Kakasana
- The Crow strengthen the arms, wrists and shoulders.
- It increases the breathing capacity by expanding the chest.
- The muscles of the fingers, writs and forearms are stretched.
Mental/ Psychic Benefits
- The Crow helps to increase the powers of concentration.
- It promotes physical and mental balance.
- Lethargy is removed.