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Merudandasana (crow pose)
|This balancing asana is a very popular pose as it is fun to do and is a good preparation for the more difficult balancing positions. It requires concentration, focus and balance more than strength.
Merudanda - Spinal column
Meru - A name of mountain
Neither of these Sanskrit words translate to the word crow but this is the name that many people correlate with this pose. The relation to Meru or Hill is there as when the hips are raised high the body looks a little like a small hill.
Taking the asana position
The asana position
In this position, the hands form the base of the posture, so the fingers should be spread to form a wide base. The sides of the knees are pressing firmly against the sides of the respective upper arms, and the feet are lifted off the floor, with the big toes touching each other. In order to maintain balance, the gaze should be fixed on the floor, about 3 ft forward. Awareness should be maintained on the hands, particularly the palms.
Releasing the asana position
Hands, wrists, shoulders, abdomen and lower back.
On maintaining balance.
Anxiety disorders, Depression, Helps reduce hyperactivity
Precautions & contra-indications
A steady pose should be held for at least 15 seconds. With practice, a steady posture can be held for 1 minute.
Variations & tips
Ashtanga pose (Eight Limb Pose), Plank pose, Adho Mukha Shwanasan (Downward Dog), Utkatasan - Toe Balancing Pose
Hansasana (Swan pose), Ek pad merudandasan (One Legged Crow), Presarvabagasan (Side Crow), Bakasan (Heron Pose)
Ancient texts -
No references in the ancient texts are found about this pose.