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Asana name: Crow Pose

Sanskrit name: Merudandasan

Meaning: Crow Pose

General Benefits:
Balances the nervous system and strengthens the arms and wrists. It also develops sense of physical balance.


Benefits for Women:


Therapeutic Applications:
Anxiety, stress


Taking the Position:
In sitting position, bend your left leg and bring the foot to the left buttock. Bend your right leg and place the right foot next to the left foot. Shift the weight forward onto the toes. Place the hands about shoulder-width apart on the ground in front of the knees, with the fingers spread out. Bend the arms slightly and touch the left knee to the back of the left arm and the right knee to the back of the right arm. Put a little pressure onto the hands with the help of the knees, bend the shoulders a little forward and try to lift up the legs. The body has to be balanced with the help of the hands. The gaze should be on the ground facing forward. Breathe normally.


Releasing the Positions:
To release the asana, slowly lower the feet to the ground by shifting the body weight backwards. Release the knees from the arms. Come onto the toes. Place the hands on the ground by the side of the hips, straighten out the legs and return to sitting position.


Anatomical Focus:
Core, wrists, entire spine.


Anatomical Awareness:
On maintaining balance by focusing on a fixed point.


Step 1


Step 2


Step 3


Do's:
Spread the fingers to form a wide base. Lean the body forward so that the body weight shifts to the arms and the feet automatically lift off the floor. Keep the big toes touched. Breathe normally.


Don'ts:
Spread the fingers to form a wide base. Lean the body forward so that the body weight shifts to the arms and the feet automatically lift off the floor. Keep the big toes touched. Breathe normally.


Precautions & Contraindications:
High blood pressure, Heart disease and Cerebral thrombosis


Variations & Tips:
This asana requires more coordination and balancing rather than muscular strength. However, if the arms/wrists are not strong enough to support the entire body weight, you should lean the body weight forward onto the arms such that only one foot is lifted off the ground, with the toes of the other foot on the ground. Hold this pose for some time and alternate the foot being lifted up. This will help to develop the necessary strength in the arms/wrists to support the full pose.


Preparatory Poses:
Ashtanga Pose


Follow-up Poses:
Hansasana


Position:
Sitting.