If you already practise Bakasana, often known as the Crane Position or, erroneously, the Crow Pose, you are probably aware of this – one way yoga instructors frequently advise you to advance the pose is to take your arms straighter. The majority of us actually find this to be pretty difficult. When I cue this arm balance in my seminars, I see that the majority of my students’ elbows are still slightly bent. Yoga arm balance techniques can be difficult to master.
Instead, I want to investigate a more subtle, frequently ignored component of Bakasana that highlights the energetics of the posture and the use of yoga arm balance techniques.
What do we mean when we discuss a pose’s energetics?
Yoga’s name translates as “to yoke” or “to unify,” and when we practise, we literally integrate every aspect of who we are. Even while we sometimes fail to notice it, the poses are always urging you to find that unity. We could be too preoccupied with postural alignment or muscular activation and neglect the energetics. However, none of these components exist in isolation from the others.
There is always going to be both an expansion and a containment of energy in every stance. In other poses, such as Ardha Chandrasana (Half Moon Pose), Natarajasana (Dancer), or any sort of backbend, the primary sense is one of expansion. Drawing your energy inside and learning to employ your bandhas, or energy locks, are the main sensations in other poses, such as Bakasana.
The lower two locks—Mula Bandha, or the root lock, and Uddiyana Bandha, sometimes referred to as the soaring up or navel lock—are the focus of Bakasana. In order to restrict the energy that typically flows downhill in this location, Mula Bandha involves elevating the pelvic floor muscles upward and inward toward the midline. With Uddiyana Bandha, you’re using your abdominals similarly, lifting both internally and externally.
In poses where your back is arched and/or your body is squeezed, I find it simpler to explore these lower bandhas. The sushumna, or the core channel of the three primary nadis, which are the energetic channels of the subtle body, is what this means energetically. Bandhas can be kept engaged while you develop the ability to activate the energetic locks in positions like Bakasana. In time, you will be able to sustain this energy storage even in postures like backbends, when our energy is more inclined to spread outward.
There’s no reason to take this investigation seriously. Why not approach your practise with a humorous attitude? Keep an open mind about how you feel energetically as you attempt these several versions that activate your body and your bandhas in different ways.
Having fun with Bakasana
Make sure your breathing is slowing, smooth, and constant while performing these forms. As you investigate your energy locks, try to hold Bakasana for ten breaths.
Interlaced Ankles
Arrive at Bakasana. Cross your ankles and lift your heels into your glutes instead of touching your big toes. When your ankles are crossed differently, slightly lower your feet before pulling yourself back up. As often as you like, experiment with flipping the crisscrossing back and forth. With everything become so tightly packed thanks to this engagement, you may highlight the lift in your lower bandhas. This shape practise also helps you get ready for jump-throughs.
Push-ups in Bakasana
Arrive at Bakasana. Give yourself additional elbow bend and enough room to slide your knees out and down.
After that, pull yourself back into the middle and, if you’d like, slightly straighten your arms. Therefore, you allow yourself to relax before zipping everything back up. To accomplish that tiny push-up, the emphasis is on adduction, or bringing your energy inward and upward. Imagine it as being similar to the activation you experience when you squeeze a beach ball between your thighs. You can also try this while crisscrossing your ankles.
Baker’s Toe Taps
Arrive at Bakasana. With your arms somewhat straighter and your legs tucked in close to your armpits, try to raise yourself a little higher. Instead of pointing your toes, flex your feet. Tap your left big toe to your left wrist while slowly lowering your left foot and straightening that leg.
Do the same with your right foot after raising your left one. You keep pushing and lifting while trying to keep your legs straight such that your big toe touches your wrist. You must do this by raising your hips a little bit and making strong use of your bandhas. For pikes, this is a pretty fantastic warm-up activity. Repeat this attempt numerous times.
Pose: Dolphin Plank | Forearm Plank
Forearm Plank, a variation of Plank Pose, tones and strengthens the arms, thighs, and core.
Forearm Plank is particularly helpful for novices and anyone with wrist problems since you balance on your forearms rather than your hands. Additionally, you retain all the advantages of the complete Plank Pose. Similar to the plank position, you must tighten your abdominal muscles and maintain a firm, straight posture. Along with training your shoulders, it tones your arms, legs, and shoulders.
The dolphin plank pose benefits more than just your abs. Finding a technique to breathe through the inevitable shaking that your body experiences as you hold the position for an increasing amount of time also gives you the chance to develop a sharp mental focus.
The Forearm Plank Basic poses
variously known as the dolphin plank pose
Why we cherish it: Despite not being one of my personal favourites, Sage Rountree, a yoga instructor who specialises in working with bikers and author of The Professional Yoga Teacher’s Handbook, says that this variation of plank posture was one of the first to “strike me as directly related to my athletic training.”
“It required my upper body to perform a task akin to propping in aerobars on a bicycle. The trick is to achieve a balance between core and shoulder strength and stability while still finding some freedom to breathe and (particularly on the bike) to look ahead, both in forearm plank and in aero position.
Pose advantages
If you have problems with your hands or wrists, forearm plank can be a terrific alternative to conventional plank pose. It strengthens your core (including the abdominals and back muscles), arms, shoulders, thighs, legs, and feet. It also improves posture and counteracts the effects of extended sitting and computer work. You can rely on Dolphin Plank to encourage healthy digestion by promoting movement through the digestive tract (peristalsis).
This stance can also make you feel more empowered and confident while boosting your energy and fighting weariness.
Enjoy adding this to your yoga arm balance techniques.
Dolphin Plank: An explanation in detail
From Balasana (Child’s Pose), move your body forward until your shoulders are stacked above your elbows and your forearms are on the floor with your hands shoulder-distance apart.
Pin your elbows to your midline and activate your shoulders’ external rotators.
Step your feet back, push your heels back, and dig your big toes into the ground.
Your torso should be long and straight like a plank of wood when you lift your knees off the floor and contract your quads.
In order to establish a tiny posterior tilt in your pelvis and become compact at your centre, point your tailbone toward the floor. It ought to feel as though your lower tummy is a tray supporting your lower back.
Lengthen your neck, extend your sternum forward, and look straight down.
Increase your ability to hold for one minute at a time.
How to Do the Forearm Plank
These instructions will assist keep your students safe and provide them the most beneficial experience of the position.
Keep your elbows beneath your shoulders if your shoulders are tense, but interlace your fingers for a more comfortable position. The shoulders have to work a little bit harder when the forearms are parallel.
To keep your head and neck steady, look at your thumbs.
novice’s advice
By placing a block between your forearms and your forehead, you can ease neck strain.
Variations
Forearm Plank With Knees Down
Lower your knees if the sensation is too severe to maintain them raised. Keep your hips down and your core tight so that your torso remains inclined. Hold for a few breaths, then take a break.
Proper forearm plank position
Put a strap around your upper arms to aid in maintaining the position of your arms. As broad as your shoulders, form a loop. Before entering the posture, pass your arms through and adjust it to fit your upper arms.
Wall-to-forearm plank position
By performing the position against a wall, you can achieve the same shape and movements. Put your forearms on the wall while you stand facing it. Ensure that your upper arms are parallel to the floor and that your arms are parallel to one another. Leaning against the wall, rise up onto your toes.
Enjoy using these yoga arm balance techniques to your positions.