Mountain Crow

I have made many videos about bakasana, or crow pose.

Here in the mountains in Sri Lanka I have videoed another way of coming into bakasana that I find helps many people.

Remember, you do not need to actually come into the balance--do not rush to get there.

The balance should come fairly naturally, as a consequence of all of the actions that you have been layering.  If you rush you will probably fall.  If you feel scared, perhaps you are not ready.

A few key actions I am doing:

• raising heels and firming behind my knees to come into a squat (then keeping those actions);
• in the squat I start by moving my body through my knees, pressing arms out into knees and squeezing knees into arms and just hanging out in this type of forward bend.  At the same time pushing my hips (bottom) through my legs, which should bring some firmness to your tummy;
• then taking my arms over the top of my knees--trying to get as far up my upper arms onto the top of my knees as possible.  Then pressing my arms down into my knees and pressing my knees up into my arms.  At the same time trying to push my hips (bottom) through my legs and forward.  You should feel firmness in the tummy and around the armpits;
• lift heels higher, lean forward to a point where my hands rest comfortably on the ground and I can try to lean forward.  Coming high onto my tiptoes.  I do not try to come into bakasana from flat feet or even on balls of feet.  I am really trying to get to my tip toes.  That forces my tummy to work.;
• I look forward and lean forward. My fingertips are gipping.  If I lean forward enough my feet just float off the ground because I have reached a state of natural balance.

This is best to practice with a teacher.   We might revisit this method in class soon!

Happy and safe practicing.