How to do Shikrasana?
Shikrasana
Sanskrit: शिक्रासन
Shikrasana, also known as Hawk Pose, is named after the Shikra, a bird of prey. In yoga, Shikrasana embodies sharp focus, grace, and the ability to navigate life with clarity and purpose.
The pose reflects the Shikra’s ability to soar high and maintain a steady gaze. Practicing Shikrasana encourages practitioners to harness their inner strength and concentration, much like the hawk, to achieve both physical and mental balance.
Steps to Perform Shikrasana (Hawk Pose)
Start in Tadasana:
Stand with your feet together or hip-width apart.
Activate your legs, open the chest, keep the chin parallel to the floor, and place the arms alongside the body.
Spread Your Arms:
Bring your arms to shoulder level, palms facing forward.
Bend Forward:
Lengthen your spine and bend forward until you reach a 90-degree angle between your legs and torso.
Look Front:
Focus on a point on the floor slightly in front of you or look straight down.
Hold and Release:
Activate your toes, legs, and back muscles, and hold the pose for a few breaths.
Inhale to come back up with a straight spine, and on an exhale, release the arms back down into Tadasana.
Benefits of Shikrasana (Hawk Pose)
Stretches Back of Legs:
Stretches the hamstrings and calves, increasing the flexibility of the superficial backline.
Strengthens the Back:
Strengthens the back muscles and supports the natural curvature of the spine, improving posture.
Strengthens Hip Flexors:
Improves the strength of the psoas and quadriceps muscles.
Strengthens Arms and Shoulders:
Builds strength in the arms and shoulders, improving upper body posture.
Contraindications for Shikrasana (Hawk Pose)
Sciatica:
Be cautious if you have sciatic pain, as the pose may aggravate the issue.
Hip Injury:
Avoid this pose if you have a hip injury that restricts hip flexion.
Tips for Beginners
Arms Close to Body:
If you experience lower back pain or have less strength in your lower back, keep your arms alongside your torso when bending forward.
Alternatively, support your upper body by placing your hands on your thighs or shinbones for added stability.
Learn Other Poses:
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Sandeep Atri
My mission is to guide individuals in discovering the transformative power that lies within each of us. Through Yoga, I aim to help people unlock their inner healing potential and lead lives of balance, harmony, and spiritual fulfillment.
~ Qualifications: M.A. in Yoga and Yoga therapy from Uttrakhand University • E-RYT 500 Hours & YACEP with Yoga Alliance® US • Diploma in Ayurveda • Master of Business Administration • Bachelor in Hotel Management • Seven years experience as a professional chef
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