Kagasana (कागासन)

Yoga Practice Name

Kagasana (कागासन)

English Name

Crow Pose or Crow Sitting Pose

Description and Steps

Description:

Kagasana resembles the posture of a crow sitting calmly on a branch. It is a simple yet effective squatting position that enhances balance, concentration, and strengthens the lower body. This pose is often used as a preparatory or meditative posture in yoga therapy and traditional hatha yoga.

Steps to Practice:

Starting Position: Stand upright in Tadasana (Mountain Pose) with your feet together and arms by your sides.
Squatting Down: Slowly bend your knees and squat down fully so that your thighs press against your chest. Keep the feet flat on the ground (if possible) and knees wide apart.
Positioning the Arms: Extend your arms forward in front of you, parallel to the ground. Palms face downward, and fingers are spread comfortably apart.
Spine and Gaze: Keep the back straight and the chest slightly lifted. Look straight ahead or slightly downward, fixing your gaze on one point (helps with balance).
Breathing: Breathe normally and hold the position for 30 seconds to 1 minute, gradually increasing over time.
Releasing the Pose: Inhale and slowly straighten the knees, returning to a standing position.

General Benefits

Improves Balance and Stability – Enhances physical coordination and balance through grounding in the squatting position.
Strengthens Lower Limbs – Tones and strengthens the thighs, calves, knees, and ankles.
Enhances Digestive Function – The deep squat position gently compresses the abdominal organs, stimulating digestion and relieving constipation.
Improves Hip and Pelvic Flexibility – Opens the hips and stretches the groin area, which can relieve tension and improve range of motion.
Tones the Pelvic Floor – Engages and strengthens the pelvic muscles, which supports reproductive and urinary health.
Calms the Mind and Improves Focus – Promotes stillness and awareness, helping to develop concentration and mindfulness.
Supports Natural Squatting Posture – Encourages a healthy squatting position useful for daily functional movement and posture correction.
Relieves Lower Back Tension – Gently stretches the lower back and may help in relieving mild lower back discomfort.

Cautions-Limitations-Contraindications

Cautions & Limitations:

Knee Problems: Individuals with acute knee injuries, pain, or inflammation should avoid this pose or practice under guidance.
Lower Back Issues: Those with lumbar spine problems or a herniated disc should be cautious and keep the spine neutral.
Ankle or Foot Injuries: Since the pose involves squatting fully, it places pressure on the ankles and feet; avoid if you have recent sprains or weakness.
Pregnancy: Advanced stages of pregnancy may not be suitable for deep squats like Kagasana unless prescribed by a prenatal yoga expert.
Balance Problems: Those with vertigo, dizziness, or poor balance should use support to avoid falls.

Contraindications:

Recent abdominal surgeries: The compression of the abdomen during the squat can interfere with healing.
Severe arthritis (hips/knees): May worsen joint stress.
Sciatica: This pose may aggravate sciatic pain in some individuals.

Complimentary Practice

Complementary Asanas:

Malasana (Garland Pose): Deep yogic squat that closely resembles Kagasana, great for opening hips and improving pelvic flexibility.
Tadasana (Mountain Pose): Helps in grounding and alignment before and after Kagasana.
Utkatasana (Chair Pose): Strengthens the thighs and prepares the legs for squatting postures.
Vajrasana (Thunderbolt Pose): A grounding seated pose to transition into or relax after Kagasana.
Paschimottanasana (Seated Forward Bend): Stretches the spine and hamstrings, balancing the compression of the lower body in Kagasana.

Similar Practices

1. Malasana, 2. Utkatasana, 3. Pawanmuktasana, 4. Bakasana, 5. Upaveshasana

Practice Keynotes

Ground Through the Feet – Keep both feet flat on the floor, toes slightly turned out, and evenly distributing weight to maintain balance and grounding.
Spine Elongation is Key – Focus on keeping the spine upright and long, avoiding any rounding of the back. This supports proper alignment and breath flow.
Open the Hips Gradually – Gently guide the knees apart with the elbows or hands, encouraging natural hip opening without forcing the stretch.
Use Props if Necessary – If the heels don’t touch the floor, place a rolled blanket or yoga block beneath them. This helps maintain posture and prevents strain on the ankles and knees.
Practice Mindful Breathing – Deep, steady breathing enhances stability, focus, and inner calm during the hold.

Kagasana (कागासन)

Yoga Practice Name

English Name

Description and Steps

Description:

Steps to Practice:

General Benefits

Cautions-Limitations-Contraindications

Cautions & Limitations:

Contraindications:

Complimentary Practice

Complementary Asanas:

Similar Practices

Practice Keynotes

Yoga Asana Type

Practice Level

Video