Digital Asana Project

Digital Asana Project: Tripod to Twisted Crow to Upward Cock to Bakasana

This is a fun little sequence to add into the flow, especially early on if you want to inject some intensity and heat into the practice. It’s a nice way to set the tone for a particularly strong asana practice. The sequence goes a little something like this:

1. From Down Dog, jump directly into Mukta Hasta Sirsasana (aka Tripod Headstand).

2. Come into Parsva Bakasana (aka Twisted Crow).

3. Back up to Tripod.

4. Twisted Crow on the other side.

5. Back to Tripod.

6. Wind the legs into Full Lotus.

7. Tuck the Lotus and lift up into Urdvha Kukkutasana (aka Upward Facing Cock).

8. Untangled the legs and come into regular Crow Pose.

9. Jump back to Chaturanga.

10. Whew!

When I do this sequence, I want to be pretty warmed up already. This usually means doing an extended series of Sun Salutations first, which will consist of considerable modifications that are designed to get the body ready for this intense sequence. See my 10/07/06 posting for some suggestions on how to modify the Sun Salutations.

In the video below, I demonstrate the entire sequence, taking about 5 breaths in each pose. The most difficult transitions in this sequence are probably the initial jump into Tripod Headstand and the lift from Tripod Headstand into Upward Cock. Check out my 09/01/06 posting to read some more about the jump from Down Dog into Tripod Headstand. Here are some thoughts on the lift into Upward Cock. Once I get my legs into Full Lotus while in Tripod Headstand, I try to really make sure that my feet are locked in tight. Otherwise, they will pop out when I’m trying to do the lift. Tucking the Lotus legs is not the hard part, but the next move, the lift up, is really tricky. I don’t find that it actually requires a tremendous amount of strength; the issue here is control. It’s easy to push too hard, which will result in falling back on to your butt. The key, I think, it to really grip the mat with the fingers while doing the lift. Think “up” and perhaps even “up and forward” instead of “back” when lifting here. The tendency, I think, is to think “back” because you have to lift your head up and back when you lift into Upward Cock. But this will typically result in overshooting the pose and falling backwards.

Disclaimer: I am not a certified yoga instructor, and the ideas and opinions expressed here are not intended to be formal instruction on yoga poses. If you plan to start up a yoga practice, or if you have one and plan to do any of the yoga poses described in this blog, please seek out an experienced, living, breathing yoga teacher to guide you with hands-on instruction.

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4 thoughts on “Digital Asana Project: Tripod to Twisted Crow to Upward Cock to Bakasana

  1. Love it! I’ve been working on this sequence. It takes some serious TAPAS and, quite honestly, external motivation (i.e. invigorating music) for me to descend into side crow. Still working on my unassisted full lotus from MHS. Thanks for posting!

  2. Pingback: Upward Cock Pose « Beerasana

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