Crow pose, also known as Bakasana, is a challenging arm balance yoga pose that has many benefits for the body and mind. Here are some of the benefits of practicing crow pose:

1. Strengthens the arms, wrists, and core: Crow pose requires a lot of arm and core strength to hold the body in balance. Regular practice can help build strength and stability in these areas.
2. Improves balance: Balancing on your hands in crow pose requires a great deal of focus and concentration. With practice, you can improve your balance and stability both on and off the mat.
3. Enhances body awareness: As you practice crow pose, you become more aware of your body and how it moves. This increased body awareness can help improve your alignment in other yoga poses.
4. Boosts confidence: Crow pose is a challenging pose that requires courage and determination. As you progress in your practice and are able to hold the pose for longer periods of time, you may feel a sense of accomplishment and increased confidence.
5. Relieves stress and anxiety: The focus and concentration required in crow pose can help quiet the mind and reduce stress and anxiety. This pose can also help improve focus and concentration in other areas of your life.

Overall, crow pose is an excellent yoga pose to incorporate into your practice. It can help build strength, improve balance, increase body awareness, boost confidence, and promote relaxation and stress relief.

Are you looking to improve your Crow/Bakāsana pose and overall yoga practice?

Look no further than this class, which offers a variety of drills and progressions to help you develop the strength, control, and confidence needed to float effortlessly in your vinyasa practice. Whether you’re a beginner or an experienced yogi, this class is open to all levels and abilities.

The class begins with a focus on the yogic path and reconnecting with our divine nature. By realizing our misunderstanding and taking appropriate measures to alleviate it, we can start living a life based on the principles of yoga. The more we connect with our true selves, the more we experience lasting peace and fulfillment.

Constructive rest position: Breathe deeply. Follow each exercise with this position.
Lying Crow/Bakāsana, often used interchangeably with Kakāsana
– Lying down with head on block, focus attention on the core (working the shape)
– Hold 30 seconds focus flex wrist, point toes, focus core
– Lower belly tuck, touch knee and relax (small mtv)
– Crow tap with block behind head
– Flex one foot and touch below wrist, hold for 10 sec.
– Bring 1 knee in the centre and hold (lying lolasana)

From a 4-position wrist warm up
– Fingers pointing away from midline, rock side to side
– Back of hand on mat, bend & extend arm
– Fingers pointing toward body, rock forward & back, then cat & cow (protraction & retraction of shoulder blades, feeling shape of cat for crow pose)
– On all 4s, knee to shoulder, lower and then zip it up, hover the knee off the floor and hold
– Flow 3X between Plank and Downward Dog, then hold both

​Sun Salutation 3X
– low squat/ Malasana
– Crow with feet & head on block
– 1 leg Dog to 1 leg Plank to touch knee outside (Half Crow) repeat 3X
– Warrior 1
– Pyramid pose
– Low lunge, then front feet lift, knee to chest hold
Repeat from malasana with other leg

– From Chair pose, lower yourself all the way down into Crow
– Lolasana prep. (egg shape, lift knee to chest)
– Sitting Crow pose
– Boat pose with straight leg while holding the big toe.
– Try to flex your feet and do wrist tap, alternating feet.
– Lower into Hollow Body (Half Boat or Low Boat), try reaching arms above head.
– Cobra; Backbend comes from thoracic spine not lower back.
– Bow
– Lying down on belly, shoulder & pec stretch (straight arm and also cactus arm).
– Supported bridge
– Supine twist
– Savasana

Om Asatoma dy Deva Premal
Om Asatoma satgamaya – Tamasoma iyotir gamaya – Mrityorma amritam gamaya
Take us from the false to the truth – From darkness to light – And from poison to nectar

The class ends with a focus on discipline and the importance of setting an example for others. By leading a selfless life and helping others to reach their goals, you’ll be on the path to Ever-rest, rest at the top…
Wherever you are, whatever you do, have discipline in your life. Discipline your mind, discipline your senses, discipline your body. How much discipline is needed to attain your goal? How many times will you slip, get up, start, slip, get up and start again? In the spiritual life, however, once you get to the top, you have reached Ever-rest. You do rest there, and you won’t have to come down. You can even pull others up as well. But there are no shortcuts. A great price must be paid to reach that great goal. What is that price? Lead a selfless life and help others to reach their goals. Set the example you want to see in this world.