pose of the month - bakasana


October: BAKASANA (Crow Pose)


There is nothing scary about this month's "scare" crow pose. In fact, if you are feeling a little hesitant in this posture, a bolster (or pillow if you are at home) can be a great option to shake the jitters about any potential "crash landings."

Step-by-Step Instructions:

1. Come into a squat with the inner edges of your feet together and your knees separated wider than your shoulders.

2. Lean your upper body forward between your knees. Place your palms on the ground, fingers spread wide. 

3. Bend your elbows slightly and bring your knees as high as you can on the outer arms (triceps) and towards the shoulder. Squeeze the knees against the triceps and the triceps back towards the knees. 

4. Lift your hips as you intensify the squeeze of your legs against your triceps and engage your abdominals by drawing your navel toward your spine.

4. When you start to feel comfortable, play around with lifting one or both feet up towards the glutes and fly!


To modify:


If you find yourself feeling unstable as you start to lift the feet of the ground, try placing a bolster underneath your face to take some of the fear away. 

Additionally, you can begin to prepare the body for how it will feel in space by placing a bolster underneath the feet and drawing forward as you place your head to a block. This shape will be similar to what you will do in crow pose. Note: the feet will be a little lower in this version. 

Cautions and Contraindications:

Pregnancy, wrist and shoulder conditions.


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pexe jurer
pexe jurer
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