Introduction to the Little Crow Yoga Pose
On February 19, 2025, we delve into the world of a less – common yoga pose: the baby bakasana, also known as the little crow pose. Despite its seemingly simple name, this pose is quite a challenge, demanding both strength and self – awareness.
Preparing for the Little Crow Pose
Many find the forearm plank difficult, but regular practice of it is crucial. The plank works on the upper body and core, laying the groundwork for the little crow pose. The little crow pose is a modification of the advanced forearm balance karandavasana (duck pose). In karandavasana, one first enters peacock pose with balanced forearms and straight legs extended upwards. To up the ante, legs are folded into lotus pose and then slowly lowered onto the upper arms. The little crow pose, however, is easier as it avoids leg twists, intense hip openings, and inverted sections.
Comparison with Other Crow – like Poses
When comparing the little crow pose with the regular crow pose, there are psychological and physical differences. Psychologically, in the little crow pose, the face is closer to the ground, which may feel more reassuring for some. Physically, both poses are tough on the shoulders and arms, requiring abdominal strength and stability. The little crow pose demands more arm strength, while the crow pose calls for more core stability.
Benefits of the Little Crow Pose
The shoulders are a key area in this asana. To counteract tipping, the upper arms should pull strongly towards the center of the mat, with the shoulders and core resisting the tendency to tip or fall. Additionally, practicing the little crow pose stretches the forearms and back, which is beneficial not only in other yoga poses but also in daily life.
Steps to Enter the Little Crow Pose
1. Warm your body
Preparing the spine, shoulders, and hips is essential. As a warm – up, practice poses such as cat/cow pose, worship pose, baby pose, lizard pose, forearm plank pose, dolphin, and wreath pose. Start in wreath pose to move into the little crow pose. Spread the knees, place the hands in front with arms straight, and lower the heels towards the mat behind, staying for 8 breaths.
2. Place your forearms in the proper position
From the low position in step 1, place the forearms parallel on the mat. Put the knees on the upper outer edge of the arms, spread the fingers evenly, and lean forward, aiming to place the knees as high as possible on the upper arms.
3. Continue leaning forward
Keep leaning forward so that the face gets closer to the ground. Feel the biceps folding over the forearms. Be careful not to lift the elbows; they should stay flat on the mat, and don’t let the leg weight rest on the shoulders or arms.
4. Enter little crow pose
While continuing to place the knees on the arms, lean forward a bit and lift the feet off the floor. Tighten the elbows down, lift the core off the mat, keep the eyes slightly forward, and avoid neck pressure. If possible, activate the core and pull the heels towards the hips. Even if not fully off the ground, the pose can be felt. Stay for 5 breaths and then return the feet to the floor.
