The yoga crow - this is how this special exercise works
The yoga crow (Bakasana) requires a lot of practice. If you master this position, however, you have a basis for many other yoga exercises.
The crow is a physical exercise in the yoga, with which you can strengthen your arm and abdominal muscles and also train your balance perfectly.
Instructions for the yoga crow
When practicing the crow, you should wear comfortable clothing and preferably put a blanket in front of you, as it can easily happen at the beginning that you fall over in front.
- First, crouch on tiptoe. Keep your heels together and your knees apart.
- Now bend forward slightly and place your palms shoulder-width apart between your knees on the floor.
- Rotate your elbows outward so the outsides of your forearms touch your shins.
- Now slowly shift your weight further forward while tensing your abdominal muscles. The goal of the yoga crow is to get your feet off the ground completely. Your shins should be as close as possible to your armpits on your upper arms. Now it's time to keep your balance.
- If you can now safely balance on your hands, try that one more time poor stretch as far as possible and hold in this position for about five breaths.
If you have weak connective tissue and would like to strengthen it, you can do simple ...
How to Strengthen Your Arms
An important requirement for the crow in yoga is that you have some strength in your arms. Otherwise, you may be able to lift your feet, but then immediately bend your arms back in. To prevent this from happening, you should exercise regularly to strengthen your arm muscles.
- An efficient way to strengthen your arm muscles is pushups. If you practice these regularly, you will see progress very quickly.
- If it doesn't work that well with the right push-ups, try knee push-ups, also known as women's push-ups.
- For the very inexperienced, the so-called wall push-ups are recommended. To do this, stand in front of a wall about an arm's length away and support yourself on it with your hands. Now alternately bend and straighten your elbows.
- Another way to strengthen your upper arms for the yoga crow is through dumbbell training. You shouldn't use the dumbbells to train your muscles. Use light dumbbells and do more repetitions. If you don't want to buy extra dumbbells, you can alternatively use bottles that you fill with sand or water.
