How to perform kakasana correctly? What muscles are involved in crow pose?

Kakasana, crow pose, is also known as malasana or garland pose. Although at first glance it seems uncomplicated, it is not so easy to perform it correctly. Together with hatha yoga instructor Alexandra Churkina we tell you how to learn how to do kakasana, what it is useful for and who should pay special attention to this pose.

What is the benefit of the crow pose?

While performing kakasana, the hip joints are gently opened and the drive muscles of the hips are stretched. The calf muscles are also stretched.

Raven pose will be useful for anyone who leads a sedentary or sedentary lifestyle. As a rule, in such cases, the blood circulation in the pelvic area worsens, which can lead to varicose veins in this area. Kakasana, in turn, improves blood circulation and venous outflow in the pelvic area, which is considered a preventive measure for diseases such as hemorrhoids or prostatitis.

It is useful for both men and women, and the crow pose is often included in classes for pregnant women.

Important! There are contraindications to performing kakasana, including injuries to the knee and hip joints. Consult your doctor before practicing.

What do scientists say?

In 2015, scientists from the Chinese University in Hong Kong conducted an experiment. It involved 172 adults between the ages of 45 and 59. They were divided into two groups, one of which for 12 weeks practiced a complex of hatha yoga, which included the pose of the crow. The physical performance of participants from both groups was monitored regularly. A number of improvements were noted in those who practiced yoga: their results after testing cardiorespiratory endurance, maximal oxygen consumption, muscular strength and endurance were qualitatively superior to those who did not practice yoga.

In 2017, researchers at the Hong Kong Polytechnic University discovered how hatha yoga, including crow pose, helps with metabolic syndrome. For a year, people with this syndrome practiced yoga three times a week, with each session lasting an hour. After the end of the experiment, scientists compared the analysis of participants before the start of classes and a year later.

It turned out that during the study the amount of inflammatory adipokines – hormones of adipose tissue – decreased, and anti-inflammatory – increased. That is, yoga helps in the fight against metabolic syndrome.

Metabolic syndrome is an increase in visceral fat mass, decreased sensitivity of peripheral tissues to insulin and hyperinsulinemia, which disrupts carbohydrate, lipid, purine metabolism and causes arterial hypertension.

A 2018 study by scientists from Osaka University in Japan found a positive effect of asanas for pregnant women, which includes kakasana, on emotional well-being. It turned out that practicing yoga during the third trimester activates the parasympathetic nervous system in pregnant women, thereby enhancing nighttime sleep and lowering alpha-amylase enzyme levels, indicating a reduction in stress as well.

How to perform crow pose?

Starting position: tadasana – standing, feet together, arms at a 20 degree angle to the body, back straight.

Put your feet at a distance slightly wider than the width of the pelvis, feet turned at an angle of 45 degrees to the short edge of the mat. Squat down with your knees apart. Lower the pelvis as low as possible, but so that it does not touch the floor. Leave your heels on the floor.

Put your elbows in the area under your knees, palms together in namaste (palm rests on the palm). Start gently “pushing” your hips apart. Pull your head upwards, straighten your back and lower your shoulders. While performing the pose do not forget to breathe, you should not hold your breath.

If at first it is not possible to take kakasana, it can be simplified. You can put a rolled blanket, a mat or a brick under the heels – so the load on the calf muscles will be reduced. If you find it difficult to keep your balance, you can put your palms on the floor.