Oh, Bakasana, how we love you! Bakasana (crow to those who want to keep it simple) is definitely that elusive arm balance that introduces us into the addictive world of arm balances. I’m an arm balance junkie, and I just love love love any arm balance; the more pretzel like the better! You can take crow up a notch by learning to go from crow into a tripod headstand (and back down again!) Not only will you work your core like a BAMF, but it’s a pose that’s credited for soothing anxiety, depression, and all manner of ailments. All I can say is it is just goddamn fun.
1. SET UP IS EVERYTHING! Everything! Arm balances are built on foundations we set up. There are many ways to get into crow, but we’ll start with a basic yoga crouch. Hands out about 6-8 inches in front of you with those FINGERS spread out.
2. Hike up on your haunches and place your knees as close into your armpits as possible and form chatarunga arms. SHIFT FORWARD. Seriously, most people try to push up first, and it takes way more work.
3. Gaze forward (form a triangle with your hands and your gaze at the top), lift feet up and then straighten your arms.
To go into headstand:
1. Lower arms back to chatarunga arms. Slowly lower your head down till you’re in tripod pose:
3. Push up into tripod head stand:
4. Add headstand variations:
To get back into crow: return to full tripod headstand, tuck knee and lower them back onto chatarunga arms. Push head up and straighten arms again. If you’re feel core-fabulous, jump back into chatarunga dandasana and flow through your vinyasa. But seriously, make sure you give yourself a pat on the back after! You’ve just made crow even more fabulous!
Love this!! I’ve been exploring this transition and found your post oh so helpful. Thanks!
Thanks, Jenny! Transitions are always so challenging but incredibly fun:) I just love how yoga let’s us continually grow and learn new things! Namaste!
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