How to Do the Flying Bakasana Pose in Ashtanga Yoga

Falling on your face is part of the process of learning how to do Flying Bakasana (Flying Crow Pose) in Second Series Ashtanga. Work slowly and without expectation.

Things You'll Need

• Yoga mat
• Heavy towel or yoga blanket

Instructions

1. Place the mat in front of the wall. Place your hands on the wall, shoulders-width distance apart and walk the feet back until your body forms an L-shape. Your shoulders end at a straight line at the wrists and your hips are directly over your ankles. Press the hands into the wall and extend the hips back. Root through the feet and activate the thigh muscles (quadriceps) to lift the kneecaps. Remain for five to eight breaths. Walk the feet in to the wall and stand to exit.

2. Bring the mat back to the center of the room and standing with the feet a hip's-width distance, bend the knees and lower the hips to squat. Place your elbows inside the inner knees and palms of your hands to touch in front of your chest. Line up your knees to track over the second or third toe in a variation of Malasana (Garland Pose.) Remain for 20 to 30 seconds.

3. Walk the hands forward and step the feet back into Adho Mukha Svasana (Downward Facing Dog). Pressing the hands into the floor, guide the shoulders apart and back. Extend the hips back from the hands. Remain for five to eight breaths. Lower the knees down to rest.

4. Walk your hands to the feet, place the hands on the hips and inhale to lift the chest and head to come standing. Return to that variation of Malasana: squatting with the elbows inside the inner knees, palms touching. Now move into Bakasana: place both hands flat on the floor in front of you and tuck the triceps (back of the arms) in front of the shins. Keeping the head up, lift one foot off the mat and then lower it back down. Try the other side. Now try to lift both feet, activating your core abdominal muscles (transversus abdominis) and press the hands firmly into your mat. Remain for five breaths. Return to Downward Facing Dog.

5. Place a folded towel or blanket directly in front of your mat as a "crash landing" pad. Return to Downward Facing Dog. Next, pressing your hands down, practicing jumping both feet up as if you were jumping up into a handstand. Repeat several times. Return to Downward Facing Dog.

6. Step the feet in towards the hands about two inches. Bend the knees and leap, trying to land with your shins on the back of the upper arms (triceps) for Flying Bakasana. If you overshoot it, you will land on your towel or blanket. Repeat two or three times. Rest in Child's Pose, sitting back on your heels, forehead down with the back of the hands resting by the feet for several breaths. To exit, place the hands by the legs, and press up to sit.

Tips & Warnings

• If you have neck, lower back, hamstring or knee injuries, work with an experienced yoga teacher. This pose if not for beginners. If you are pregnant, do not practice Flying Bakasana.