Bakâsana or raven pose

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Learn to perform the Raven or Ba? Sana posture, with it you will strengthen the wrists, arms, shoulders and dorsal and pectoral muscles.

Rishikesh series

Bakasana or crow posture

You can start from malasana, separating the legs a little bit more

the width of the hips and dropping the pelvis in the middle, elbows on the inside of the knees, hands together in front of the sternum, preparing your legs and hips for the posture

Long spine, drop the weight of the pelvis

Rest hands in front, shoulder width apart

Let's test the sense of balance, begin a gentle forward swing by putting weight on the hands, bending the elbows

Get closer to the sensation of going forward, go backwards and do it as many times as you need

Little by little as you gain confidence, you can put more weight on the heel of your hand and fingers that are wide open

To go towards the posture adjust the position of the knees over the arms or near the armpit, progressively tilts the body forward and lift one foot, the other or both

Keep your neck aligned with the rest of your back and your gaze fixed on one point

Slowly come back to support the feet and relax in malasana

How advanced variation: again support hands in front, shoulder width separation and bring your knees to the right together, elbows flex, bring your weight forward again

supporting the body on the forearm

Knee on elbow or higher, feet rise

Neck in line with back

You rest your feet, passes through the center, now direct your knees to the left, keep them together as well as your feet

Elbows are bent, keep putting weight forward on the arm

When you feel confident, raise both feet, gaze fixed on the mat

Support slowly, center the knees, spread and rest in malasana

Audio and subtitles

Audio:

  • English

Subtitules:

  • Spanish
  • English

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