Kakrakasana

Sanskrit: कक्रकासन

Kakrakasana, also known as Sparrow Pose, draws its name from “kākra” (Sanskrit for “sparrow”). The sparrow is often associated with freedom and agility. This pose symbolizes the qualities of lightness and balance, reflecting the sparrow’s effortless flight and precision in movement.

Steps to Perform Kakrakasana (Sparrow Pose)

1. Start in Tadasana

– Stand with your feet together, activate your legs, open the chest, chin is parallel to the floor and the arms are alongside the body.

2. Interlock Your Hands

– Interlock your hands behind your back, palms touching each other if possible, straighten your arms

3. Fold Forward

– Exhale, bend your knees and fold forward until your belly touches your thighs, bringing the arms toward the sky. 

4. Come on Your Toes

– Inhale, and lift up your heels, balancing on the ball mounds of your feet and your toes. 

5. Hold and release

– Hold for a few breaths, on the next exhale lower your heels and with an inhale come up to standing with a straight spine. Exhale, release the lock of your hands and come back in Tadasana.

Benefits of Kakrakasana (Sparrow Pose)

1. Focus and Concentration

– Sparrow Pose being a balancing asana requires your full focus and concentration to be able to balance your body on your toes.

2. Stretches Shoulders

– Interlocking your hands behind your back stretches your shoulders , elbows and wrists, allowing for more flexibility.

3. Leg Strengthening

– Sparrow Pose strengthens your thighs, knees, calves and ankles, and activates your toes. 

4. Hamstring stretch

– The forward fold allows for a hamstring stretch, helping in elongating this muscles and releasing tension. 

5. Stretches and Supports the Lower Back

– This asana stretches the lower back, while supporting it at the same time, as the belly is rested on the thighs. This allows for a gentle activation of the lower back muscles. 

Contraindications for Kakrakasana (Sparrow Pose)

1. Injuries

– Avoid this pose if you have a leg, shoulder, elbow or wrist injury.

2. Vertigo

– Avoid if you feel dizzy or suffering from vertigo, as lowering the head can aggravate the issue and you have the risk of falling in this balancing posture.

3. Pregnancy

– Practice with caution during pregnancy, knowing your body’s limitations in this important time of your life. 

Tips for Beginners

1. Support Yourself

– Practice close to a wall or with a chair to get comfortable with balancing your body on your toes while folding forward.

2. Arm Variations

– If interlocking your hands behind you back does not feel good, try holding your wrists or elbows or just extending your arms backward. 

3. Keep Your Heels Down

– If balancing on your toes feels unstable, keep your heels down in the beginning and start by lifting one heel up at a time, slowly progressing.

Learn Other Poses: 

1. Learn How to do Crow Pose

2. How to do Eagle Pose

3. How to do Peacock Pose

4. How to do Bakasana?

5. How to do Swan Pose ?

6. How to do Kukkutasana?

7. How to do Krounchasana?

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