KAKASANA

Description

KAKASANA Asana group: arm balances Translation of the name from Sanskrit: • kaka — crow. 1. Setup Starting position: a squat with the feet together, the palms on the mat shoulder-width apart, the fingers spread. Bend the elbows and place the knees on the upper arms (near the armpits). Shift the weight forward onto the palms, lift the feet off the mat. Round the upper back, look forward. Breathe evenly. Hold for several breaths, then lower the feet down. 2. Simplified and advanced variations Simplified variations: • place a block under the feet; • keep one foot on the mat and lift the other. Advanced variations: • straighten the arms into Bakasana (Crane); • jump back into Chaturanga. 3. Injury prevention Keep the fingers spread and grip the mat. Do not let the elbows splay out. Look forward so as not to fall on the face. Warm up the wrists beforehand.

Effects

• balance
• strength