Crow/Kakasana
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Kaka="crow"; aka Bakasana, Baka="crane." Begin in a full squat of Utkatasana. Lean forward and ground your palms about shoulder width apart. Bend your elbows slightly. Walk in close. Raise each leg, keeping the knee bent, and rest that kneee on the back of your arm just above the elbow or comfortably farher above. Lean forward slowly, gazing at the floor, until your feet come off the ground; then touch your big toes together.

Variation 1

Eka pada kakasana, "one leg crow." Kakasana with one leg straight and raised.

Progression

From a lunge with left foot back, bend forward, ground your palms, and brace your right knee against the back of your right arm. Bend your elbows and lift your right foot off. Continue bending the elbows, lowering your chin, and lift off your left foot. Raise your left leg.

Variation 2

Parsva kakasana, parsva="side." Kakasana with both legs sent out to one side, one knee resting upon the back of the oppositeside arm.

Progression

Squat with feet together and hands to the floor. Twist your torso so your left knee is outside your right arm. Bend your elbows, resting your left knee on your right tricep, and lift your feet off. Straighten your legs. Return to the squat and repeat, switching sides.

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