Bakasana/Crow Pose

There have been some serious ups and downs so far, but the remainder of the year is looking like one big celebration from here, I’m enjoying my work, loving watching my friendships develop and go deeper, and later in the year I’m getting married…twice! (Long story, but yes it’s to the same man both times). Of course there are also difficult things going on in my life, in the lives of those I love, and in the wider global situation (like always) and I’ve been spending time connecting to that too… but in this present moment, despite it all, the world feels like a splendid place to be, and I wish I could bottle the feeling and store it in a dusty cupboard somewhere, for the darker days.

Time is flying through my fingers, and the pages of my diary seem to be turning impossibly fast. At times I will it all to slow down a little bit, so I can savour it, examine the moments a little deeper, but recently I’ve decided to just surrender and go with the flow. I’m getting less sleep because I want to squeeze every last drop of daylight out of each new day, but somehow I’m feeling less tired. The summer solstice is approaching, a time for celebration, for gratitude, for freedom and flight.

I have chosen Bakasana/Crow Pose for this month’s asana. The flighty nature of the pose requires a leap of faith that you won’t fall flat on your face (and the ability to laugh and try again when you inevitably do), and perfectly sums up the summer hedonism of spontaneous celebration for me. The grounding nature of the hands pressing down into the mat, and the lift through the core muscles needed to achieve flight, helps to bring a sense of balance to the posture, so that we can fly, while remaining grounded, and celebrate without becoming overwhelmed or burnt out.  It’s a fun posture to play around with. Remember to keep the ego in check, it’s not about creating the perfect bakasana shape, it’s about having fun and cultivating gratitude for whatever arises in each present moment

Please warm up with several rounds of Sun Salutations.

  1. Plant your hands shoulder distance apart, wrist creases facing forwards and parallel with the short edge of your mat.
  2. Hug the shoulders away from the ears and bend the elbows backwards towards your knees. Imagine that your are squeezing a beach ball between the elbow to prevent them splaying out to the sides.
  3. Draw the lower ribs in, the lower belly in and up, and spread between the shoulder blades as you hook the knees as close up towards to armpits as you can.
  4. Start to lean the weight forward until the forearms are perpendicular to the floor and the weight shifts forwards into the hands.
  5. Keep pressing the mat away, lifting through the belly and looking forwards.
  6. Experiment with lifting one foot and then the other, and then maybe both together.
  7. Breathe deeply, and release any clenching of the jaw or tension in the back of the neck.
  8. Try to squeeze your heels towards your bottom and straighten the arms over time.
  9. Hold for 5-10 breaths or as long as is comfortable, release gently, and squeeze each wrist with the opposite hand.

By Jasmine Pradham

Jasmine holds a 200hr RYT certification, is fully insured, and is a member of the Register of Exercise Professionals- (REPS). She teaches Hatha yoga (sometimes dynamic, sometimes slower) with an open heart and an open mind. She believes that every individual already has the tools they need to achieve true happiness and wellbeing, and that sometimes they just need a little help discovering them. She truly believes that a dedicated yoga practice can be the key to that toolbox, and aims to facilitate that discovery for her students. Owner of Stretch and the City.