Crow Pose vs Crane Pose: Understanding the Differences
As a yoga enthusiast, you may have come across the terms “crow pose” and “crane pose” in your practice. While these poses may seem similar at first glance, they actually have distinct differences in their execution and benefits. In this article, we will explore the nuances of crow and crane poses, including their definitions, Sanskrit slokas, steps to do, benefits, and precautions.
Definition:
The crow pose, known as Bakasana in Sanskrit, is a balancing posture that requires the practitioner to support their body weight on their hands while their knees rest on the backs of their upper arms. On the other hand, the crane pose, or Kakasana in Sanskrit, is a more advanced variation of the crow pose, where the arms are straightened, and the knees rest on the triceps or as high up on the arms as possible.
Sanskrit Slok:
Bakasana:
“Karotu mānasaṃ sādhu vicāraḥ
Nirantaraṃ sthairyam eva bhūṣanam
Yogāsane sthite aśaniḥ kāyam
Bakāsanaṃ prāk pravakṣyamenaḥ”
Kakasana:
“Vakratunda Mahakaya Suryakoti Samaprabha
Nirvighnam Kurume Deva Sarvakaryeshu Sarvada”
Steps:
To practice the crow pose, begin in a squatting position with your feet slightly apart. Place your hands on the ground in front of you, shoulder-width apart, and spread your fingers wide. Lean forward and lift your hips, then bend your elbows and shift your weight onto your hands. Press your knees onto the backs of your upper arms and engage your core to lift your feet off the ground.
For the crane pose, start in the same squatting position as the crow pose. Then, place your hands on the ground and straighten your arms. Lean forward and shift your weight onto your hands, pressing your knees higher up on your upper arms. Engage your core and lift your feet off the ground, extending your legs straight out in front of you.
Benefits:
Both crow and crane poses are excellent for building strength in the arms, wrists, and core. They also help improve balance and concentration, and can stimulate the abdominal organs. Additionally, these poses can help improve posture and increase flexibility in the spine and groin area.
Precautions:
It is important to approach crow and crane poses with caution, especially if you have wrist, elbow, or shoulder injuries. Practice these poses under the guidance of a qualified yoga instructor, and avoid forcing your body into the postures. Listen to your body and only go as far as feels comfortable for you.
In summary, crow and crane poses are challenging yet rewarding postures that offer a multitude of physical and mental benefits. By understanding the differences between the two poses and following the proper steps and precautions, you can incorporate them into your yoga practice to enhance your overall well-being.