Kakasana helps in strengthening the arms and the shoulder girdle is the main concern in any exercise program. Instead of using weights, the Yogis developed balancing asanas such as kakasana.
In these, the body weight shifts from the lower body to the upper body. Relax afterward in Child’s pose.
Kakasana Steps –
1. Sit in a squatting position with your legs and feet apart. Taking your shoulders in front of your knees, place your palms on the mat in front of you.
2. Keep your arms slightly bent and adopt the correct position for your hands and elbows. Breathe slowly and rhythmically.
3. Come up onto your toes, lifting your hips, and keeping your knees pressed firmly against your upper arms. Continue breathing rhythmically in the abdomen.
4. Breathing more deeply, focus on a point in front of you, then slowly move forwards, shifting your weight away from your feet and onto your wrists.
5. Your elbows should be slightly bent and your knees resting on your upper arms.
6. If your wrists are strong enough, come into the full pose. Starting from Crow Step 3, inhale, hold your breath, then slowly move your weight farther forwards until your feet lift off the floor.
7. Balance for a few moments, then exhale, and return to Step 2.
Kakasana Benefits –
PHYSICAL –
- Helps to develop strength and flexibility in the wrists.
- Strengthens the triceps muscles.
- Strengthens the shoulder muscles.
- The variations further strengthen the muscles of the legs, hips, and back.
MENTAL –
- When you are practising this pose, you must evaluate how much of your body weight you can place on your arms and hands. If you place too little weight on them, you will not be able to lift your feet off the floor.
- After a period of testing and hesitation, one concentrated, determined movement will lift you into the pose. Crow therefore helps to develop