Exercise: Crow Pose
Sanskrit Name: Bakasana
Benefits:
- Tones the abdominal wall.
- Strengthens abdominal organs to aide in lower back pain and indigestion.
- Strengthens arms.
- Stretches and strengthens the back.
- Stretches and strengthens inner thighs.
- Opens the groin.
- Strengthens the wrists.
- Builds endurance and focus
♦Shortening: Triceps brachii, serratus anterior, leg adductors, hamstrings, deltoids, iliosoas
♦Lenthening: Gluteus maximus, mid trapezius, latissimus dorsi, rhomboids, quadriceps, sternocleidomastoid
♦Stabilizing: rotator cuff muscles, biceps brachii
Directions:
1. Squat on the ground
2. Place hands on the ground in front of you at shoulder width. To relieve strain on the wrists, you can place a lift under the heel of the hands, and/or keep the elbows bent.
3. The arms will be bent at first. As you progress you can work towards straightening them.
4. Hug your inner thighs/shins on your upper arms as near the shoulders as you comfortably can, and press your arms into your thighs.
5. Lean froward and come up into your toes.
6. Lift your feet off the floor.
7. If you have trouble with this pose you can place a block under your feet for support.
Contraindications:
- Carpal tunnel syndrome
- Pregnancy