Kakasana - Crow Pose A Power Yoga Exercise To Strengthen Arms And Shoulders
place a bolster in front of you so when you are in the pose, the head does not touch the ground
start in a squat pose, hands on the floor hip width apart, fingers spread out
place your inner knee's on the upper arms or elbows, bringing the knee's as close to the under arms as possible
create tension against the arms with the knee's
begin to lean forward allowing the weight of your body to rest on the arms
lift the feet off the floor and rest your head on the bolster in front of you
keep the spine lengthened and shoulders down away from your ears
hold this power yoga exercise, Kakasana, for as long as comfortable, then rock back onto your feet
More Power Yoga Exercise Poses
Discover hatha yoga pose instructions by clicking on the charts below...
Hand To Toe Pose Utthita Padangusthasana
Start in a standing position, breathing, focusing on a spot in front of you
when ready, exhale, extending the right arm for balance, straighten the leg out
choose different angles of the stretch: in front of you, to the side
hold the pose for as long as you desire, breathing in and out deeply
when ready, exhale and come back to standing
repeat for the other leg.
King Pigeon Pose - Kapotasana
Start by laying on the floor, face down
your left leg bent and the left foot is toward the groin
lengthen the back and fold over the left thigh, arms resting and outstretched over your head
hold, relax, and breathe for the desired length of time
repeat for the right leg.
A variation would be to inhale your trunk up
chest open, arms above head, and breathe
when complete, relax back down over the thigh
repeat for the other leg.
To get a more intense stretch, try focusing on stretching the hip flexors... relax into Pigeon Pose, with your trunk erect and looking forward
place your left hand on the floor for stabilization
when ready, bend your right leg, grasp the ankle with our right hand
keep your chest open, back straight, and breathe
hold for the desired length of time
repeat for the other leg.
Tree Pose - Vriksasana
Start in the foundational standing pose, hands by your side
bend the left leg, raise the foot up to the right hip, turning the bottom of the foot up and outward
gently press the left knee back to allow a stretch of the adductor muscles.
Lengthen the spine, scooping the sacrum down and under.
Inhale, raise arms over your head, breathe
hold the pose for ten seconds to a minute
repeat on the other side.
Here's a modification to Vriksasana...
instead of the foot on the opposite hip, place on the inner thigh of the opposite leg
press and move the bent knee back for better stretching of the inner thigh muscles.
Lengthen the spine and neck, scooping the sacrum down and under.
Inhale, raise arms over your head, breathe
hold the pose for ten seconds to a minute
repeat on the other side.
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Search This Site...
Here are hatha yoga poses that you can search on for details. I've also included the Sanskit name...
tree - vriksasana crow - kakasana dancer - natarajasana warrior or hero pose - virabhadrasana III hand to toe - utthita padangusthasana side arm balance - vasisthasana shoulder stand - sarvangasana head stand - sirshasana hand stand - adho mukha vriksasana plow - halasana mountain - tadasana warrior or hero - virabhadrasana II warrior or hero - virabhadrasana I triangle - trikonasana cat or table pose - marjariasana sun bird - chakravakasana staff - dandasana seated boat - paripurna navasana downward facing dog - adho mukha svanasana upward facing plank - purvottanasana face down moves - navasana vinyasa leg raises - ab vinyasa knee to chest - apanasana vinyasa monkey god - hanumanasana runners poses - ashwa sanchalasana thunder bolt - vajrasana or virasana pigeon - kapotasana bridge - setubandhasana bow pose - Dhanurasana wheel pose - chakrasana standing forward bend - uttanasana camel - ustrasana seated forward bend - paschimottanasana
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Another aspect of this great art is not just power yoga exercise positions, but the "yoga of numbers."
The power yoga exercise postures, moves and massage therapy techniques have the reputation for helping in certain disorders and illnesses. They are never a substitute for medical attention, though they may aid in the correction of some disorders.
