5 moves to master the raven yoga pose

If we try to carry out this posture without following the appropriate instructions, the fact of not being able to maintain balance cannot be very frustrating; However, with a few simple tips this asana is much easier and we will be able to do it practically from the beginning.

We teach you how to do the crow pose in yoga , as well as specific movements in case you haven't mastered it yet.

How to do the raven yoga pose?

1. Start with a low squat. Place your hands on the floor shoulder-width apart with your fingers extended. Have your feet wider than your shoulders.
2. Approach on tiptoe. If this isn't comfortable, try putting your feet up on a blanket or block. Snuggle your knees toward your rib cage.
3. Step forward and bring your shoulders over the folds of your wrist. Squeeze your knees into the upper triceps.
4. Take one foot off the floor, and try to lift the other foot off the floor and put your big toes together.
5. Keep your neck neutral and breathe calmly and deeply.
6. Hold 5 to 10 breaths and return your feet to the floor.

4 moves to master the raven pose

1. Doll circles

To be able to do the raven pose it is necessary to achieve a balance in the arms, and for this you need strong and flexible wrists. In addition, if you are usually in front of the computer or use your mobile phone a lot, it is likely that that elasticity and strength that you need in the wrists is absent, and this habit is also capable of causing the presence of carpal tunnel syndrome . Therefore, it is advised that you stretch and strengthen them to avoid future problems (Goodson, DeBerard, Wheeler & Colledge, 2014).

1.1 How to make doll circles?

1. Hold your right wrist under the folds with your left hand.
2. Keep your right hand open, fingers extended, and try not to bend your fingers inward as you slowly encircle your wrist.
3. Reach the outer limits by forming as large a circle as possible. Move through the tension like the air is thick.

2. Wind Relief Pose (Pavanamuktasana)

The body adapts to the positions you are in most, so if you are sitting most of the day, your body improves when sitting and worsens with other movements, such as active hip flexion and external hip rotation. , while causing discomfort in various areas of your body (Baker et al., 2018).

It is necessary to apply workouts to deepen the flexion of the hips , as it will not only help you master the raven pose in yoga, but it also brings great benefits to your body.

This wind-relieving pose is ideal for accomplishing your task, as it helps restore range of motion in the hips while increasing strength and improving the connection between the brain and the body.

How to do the Pavanamuktasana Pose?

1. Lie on your back with both knees bent and your feet flat on the floor.
2. Bring one knee to your chest. Make sure the knee doesn't bend to the side; keep it snug against the rib cage. And hold it with both hands around your shin.
3. Hold the stretch for about 30 to 60 seconds. 
4. Repeat with the other knee.

3. Cat pose (Marjaryasana)

Having a stiff and inflexible back can cause pain and the impediment of performing the crow yoga pose ; in fact, this pose requires that your back be not only flexible, but also strong, particularly in flexion (rounding the back as when doing the cat pose) (Gordon & Bloxham, 2016).

When you manage to master the position of Cat Pose, and then apply the Crow Pose, you will realize the great difference. This is because the Crow Pose is practiced with a deeply rounded spine, exactly the same way you do in the Cat Pose.

3.1 How to do the Cat Pose?

1. Begin with your hands and knees in a neutral spine position.
2. Exhale as you fully encircle your back, pull your navel toward your spine, and tuck your chin toward your chest.
3. Starting at the tailbone, release one segment of your spine at a time, relaxing through the lumbar spine, thoracic spine (mid-back), and finally, cervical spine as you lift your chin up into full flexion.
4. Then, starting again at the tailbone, reverse the movement until you return to the starting position. Know which segments feel trapped. Breathe in these spaces and remember to move slowly.

 4. Yogi Squat (Malasana)

This pose will open your hips, activate your core, and help you breathe deeply to calm your mind and help you stay balanced and focused.

4.1 How to do the Malasana Pose?

1. With your knees hip-width apart and your feet slightly bent, bend your knees and sink your hips down.
2. Maintain the length of your spine as you lift your sternum, open your chest, and relax your shoulders away from your ears.
3. Place your hands in a prayer position, gently pressing your elbows against your inner thighs.
4. Take 5-10 deep breaths.

5. Standing knee flexion

Just as many muscles are involved in performing the raven pose, the knee is also an area that must be worked and trained to have the strength and flexibility necessary to achieve this pose.

5.1 How to do the standing knee flexion?

1. Starting in a forward fold (Uttanasana), place your hands on the floor next to your feet or in blocks, depending on your flexibility. 
2. Slightly bend your knees and stack your hips over your knees and your knees over your ankles.
3. Extend your right leg out and back behind you.
4. With an exhale, bring your knee toward your chest. Flex your spine and draw the navel towards your spine.
5. Hold and breathe for 5 to 10 breaths, maintaining tension and contact between the thigh and the chest.
6. Inhale to extend the leg and exhale to bring it back to the left. Repeat in the other side.

Conclusion

Being able to achieve the demanding balancing postures during yoga sessions is one of the tasks that requires a lot of effort, perseverance, dedication, perseverance and mainly, attitude; but once they are part of our lifestyle we can become completely satisfied with ourselves.