Crow Pose (Bakasana) & Crane Pose Tutorial | Arm Balances - PART I
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- เผยแพร่เมื่อ 2 ต.ค. 2024
- 𝐃𝐨𝐰𝐧𝐥𝐨𝐚𝐝 𝐨𝐮𝐫 𝐀𝐩𝐩 👉 www.saturnomov...
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What is up guys! :)
Exited to be sharing this series with all of you! These moves, better known as Inversions in the Yoga community has been such a powerful tool in my personal practice, both physically and mentally. Each arm balance is a journey just like the Handstand and it can teach you more about yourself than you could ever imagine. I hope this video serves you as a guideline to be able to achieve the first two positions: Crow pose (Bakasana or Frog stand) and Crane pose!
Stay tuned for PART II for more inversions to learn!
Stay strong and stay balanced.
With all love,
Gabo
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Hello beautiful souls! Back with another tutorial :) Who can guess the positions that will be cover in part 2? 😜 I am open to suggestions (Maybe do a 5 part series if I like your ideas 😄💡)
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Anyways, hope you enjoy the video! Feel free to ask me any doubts about it down bellow 👇🏽 I’ll do my best to reply as much as I can. Love you all fam! -G
Gabo Saturno brother How can I kick up into a handstand when I do a handstand I fall over why ? And sometimes I can hold it !
Kamran Khan me too
Handstand video!! Please
Hey, Gaboo!! Glad to see another video from you:) crow pose is not that hard for me but with crane pose is difficult to bring my knees up like you do... so let's practice !!! you are awesome
Practice brother. you did not learn how to walk on one day. Check out PART 2 of The handstand journey series. Best of luck!
4:45 "Remember to keep your scapula protracted and depressed at all times"
Me: You're never gonna amount to anything.
Scapula:
Poor scapula
SDF
@@years8703 do
Don't really know if he has a nice accent or voice
Disclaimer : Be careful when leaning more, it's a lot of strenght you may think you had... until you meet the floor xD ;) Or you lose a wrist trying not to (meet face to face with floor) ^^
Oh yes! Thank you!!!!! That feels more attainable than the regular handstand! As always you provide us the best content Gabo! Love you so much! Keep up the good work! I appreciate that! 😍💕
Thank you for being the first comment and for always showing so much love! :)
Your last name doesn’t have enough vowels lol. Are you polish?
th-cam.com/video/zrFrOjataeE/w-d-xo.html🍉
Great video, very clear and concise instructions, amazing body skills and communication skills. I' m 44 years old, training in yoga and calisthenics and your guidance is very helpfull. Congratulations! Keep up the good work!
I cannot figure where to put my knees in these stances, i put it on the part above my elbow near tricep but its hurts, am i doing something wrong?
Antonio Martinez go bone on bone. Elbow to the slight indent from between your quads and knee bone.
so I found that if you begin in a squat, like you are about to crow pose and you just engage your core and lean your body forward until you are on tippy toes with your hands close to your body wherever your elbows touch your knees is where they need to stay.
@@its_a_new_day_890 thank you so much that helped me achieve my first crow pose!!!
@@RitikKumar-qe3lw that’s frog stand it’s a lot easier
Scalepl has 4 positions 1:44
Plank prerequisite for scalepl2:31
Crow pose 3:20
Beginners drills 4:31
Advanced drills 5:30
Carne pose 6:22
I train yoga ( now because of Gabo), calisthenics, weighted calisthenics, jump roping ( "cardio"), and weight lifting. Seems like alot typing it out😂💪
Crane pose is actually called Bakasana .
In Sanskrit language, Crane is called Bak.
Love from India to SM.
Thank you Gabo, I have a crow pose but I'm struggling for knee out pose I'm trying for crane pose
Found you from Thenx, but seriously considering getting in to yoga now. Love your content.
Sir your face matching with Cristino Ronaldo really 😂😂😘😘
Why can't my knees stay still on my arm? they keep juggling side to side.. it's not because my arm has a lot of fats, right? Lol xD
Gabo Sir. My name is Alexia I am 8 years old I see your video's and. I. practice handstands with my dad.
I follow all ur instructions.
Love u sir
Crane POSE is basically tuck planche press hold
crane pose is helpful for tuck planche, i'm a write?
Crane pose with both knees off... is this the same as a tuck planche?
Thanks for the video! I can hold the crow pose for about 15 sec, will check the adv exercises!. Crane is hard for me, don't have enough straight arm strength yet.
What exercises can I do to improve pike compression?
Crane is hard brother. Handstand negatives and seated pike compressions are my favorite. Full hanging leg raises can also help with that and its good to work on a different dimensional plane.
I get pain in the triceps because of the friction to the knees.. How can this be fixed? It's really uncomfortable. Thanks Gabo, you are a huge inspiration to me! :)
You can start by doing crow pose by using the lower part of the front of the knee. It's softer than using the knee cap like what he is demonstrating. Once you get used to it, you could try to progress by using the knee cap.
Right? I'm also having this problem, the skins in my triceps got all red and painful whenever I try this.
And I think I can't get my hips very high, thus makes it difficult. But if I try to lean more with elbows bent thus forcing my hips getting higher, my head just fall onto the ground. It's like either way I can't get into that position. : (
The only way that I can get closer to this position is by first putting my head on the floor, and with arms bent, leaning from that position to a head-stand. :( But still feels quite a lot of weight is on my head, and somewhat on my wrists. Not like on my shoulders or back or core so much. Any tips?
@@RitikKumar-qe3lw but that is frog, right?
schaap weide frog and crow is same
@@wingtoh4867 nope, frog is knees outside the arms, crow has the knees on top of the arms
Muy buen video Gabo! Me gusta que tu contenido sea frecuente, gracias!!
you really provide the best guides there are on youtube. i love it! thanks a lot!!
Gabo thanks 🙏 for the tips. I’m going to try these exercises. 💪🏾😁🤙🏽 From New Zealand 🇳🇿. Peace
Thanks for the amazing advice
Hey gabo, what's up bro? So, I train crane pose as a tuck planche progression, does it work if my goal is tuck planche? I've been training calisthenics for a year and 4 months, and tuck planche is really hard for me, but I can hold a crane pose for 30 seconds...
Yes brother it helps! The 2nd of the advance drills for Crane is basically going from crane to tuck planche and back. Tuck planche requires a stronger shoulder protraction tho! Work on that are specifically.
Gabo Saturno thanks bro... I'll keep doing it, and I will include some exercises from the video... Thanks for sharing you knowledge... The tuck planche is coming up...💪💪
Hola Gabo , great video , i like the way you put the sets and reps up aswel - I’m looking forward to using the advanced drills to build up my core strength - would love to see some middle splits and front splits vids from you - respect bro 👊🏽🙏🏽
This is incredible. I'm now able to start taking my crow pose to a new level.
this place is beautiful
Hi Daniela :) that’s my parents house. I used to lived there hehe but moved out last year 😊 I can still go there tho 😂😂😂 and don’t worry! I am a opened book! -Gabo
@@SaturnoMovement that's great but in which country because I love sunny places like this one and looking forward to visit more places like this as a tourists or may be live there haha 😅😅 (if possible of course)
Gabo, consider a minor correction: kakasana = the crow posture, bakasana = the crane posture
www.yogapedia.com/definition/5193/kakasana
www.yogapedia.com/definition/5192/bakasana
P.S. Thanks for your content!
He's not joking crane is hard
Right on the days I've been practicing frogstand going after the handstand
Thx so much for this upload
That’s amazing, your video motivate me to do more hand balance works! Thank you! and also, the music is dopeee!
Music coming soon on Itunes :D
can’t wait to listen the full song
I looping the song starting from 4:20 non-stop, cant get away from the song. haha
Gabo Saturno what will be the title of the song on itunes?
😊 Thanks for replying.. Ok - so THIS is 'part 1' - to be able to work up to part 3; is there a 'part 0.1' so I can work up to part 1? Seriously. 🆘 😏
@Luke Brown ... Thank you, I Appreciate the effort you've taken; I can do crow (elbows hooked under knees) so I thought this would be a doddle. I guess the mind/body connection has a few more kinks to work out 🧐
i know that video is 4 years old but if someone starts now with the crow stand like me, i have the most useful tip. Put a pillow in front of you 😂 because if you lose balance and fall in front, you will directly land on your face. You cant get the hands in front, because the complete weight lays on it. I learned that the hard way 😂
After i watched this tutorial, followed every step and tip, i´m finally able to do it! You really helped me to achive this posicion! Now i have to work harder to be able to sustein the posicion longer and move on to crane posicion. I just wanna to say: thank you very much!!
Amara Campbell Thank you so much!!! Glad it could help 🙏🏽💙
You're so handsome! Thanks for the tips!!!
Jéssica Marcon Dalcol thankbyou 🙏🏽💙
It's good to see you Gabo!!! ☀ As always priceless tips and good energy 😍 thank you so much 🙏 best wishes for your upcoming birthday!!! 💖💝 lots of love 💞
Awwww thanks a lot!!! 2 more days :)
wow,,,i will do this,,,im a beginner and im 43,,, i know i can do it do you agree Sir,,
Beautiful Excellent
Excellent video!
By the way, small mistake at 8:19... It should say 'Beginner' not 'Begineer'
Great as always Gabo thanks
Hi, Gabo.
thank you very much for all your videos that help a lot.
I have a question , how much time do you think I shoudl hold the crane pose to get on advanced drills?
Thanks in advance.
Saf from Berlin
Nice. Thank you for this. However It is the crane pose that should be called Bakasana. Crow Pose is KakaSana. I am saying this because I am from India and I know the names of these two birds - Crow and Crane - Kaka and Baka
I can't even lift. Practicing crow bal first time. I fear I might fall head first. God help me. Thanks for the video
Hello Gabo
I really like and enjoyed watching this video of both poses and I am trying myself to get to reach on advance level.
I would like to ask you one question that could help me know how to lose love handles fat? Looking forward to hearing from you. Thanks again for your reply in advance
you are so graceful with your movements. You make it look easy. Thank you for this tutorial. It is awesome.
Mr.Saturno, Does your balance training needs some deload week for better improvement?
Depends on how hard you go brother and what other workouts are you doing. This is a very interesting topic for the future to be cover. Listen to your body, are you getting stronger? keep going. Are you getting weaker? Deload.
Thanks master gabo!
Muy bueno Gabo 👌👌 no solo por el contenido sino por cómo está hecho el vídeo, edición, musicote... Estás listo para el blog perfecto jajaja
Hi. I had a painful accident trying the first exercise for the crane position. My arms may have been already tired for practicing this video and the handstand video but when I lifted my body my arms didn't sustain me so I fell and hit my forehead against the floor. How can I strengthen my arms with an effective exercise?
I was waiting for your new video. Its always good to see you bro. I finally got my free handstand. Thanks to you bro. Now i will start to improve my form. Thank you for your work brother. Peace and love
Thanks for watching man :]
I’ve had issues with shoulder stability for about 5 years now (I’m 20 years old and it subluxes in certain positions which restricts my range of motion). In 2 weeks i have seen more improvement by carefully doing these arm balances than I have had with any physical therapy program. I’m following some other routines and you have inspired me to get strong, mobile, and healthy. I love the yoga, I love the calisthenics, and I love the spirituality. Thank you Gabo 🙏🏼
The surface of my biceps contacted with the knees is uncomfortable. Any suggestions to this?
You are Incredible mate.... First time I am seeing a combination of a well built muscular body, strength, and the super flexibility yoga..
250 lbs about an 8 to 10 second crow pose. Hard for me to do a crane. Maybe if I keep this up I can get a full hand stand.
maybe I am doing it wrong but I find it incredibly difficult if not impossible to do the first exersize the same way you are doing it. any tips? I simply cannot keep my torso at the same angle as yours
Hi Gabo, thank you for a good video, this video helped me, i need more practice , thank you ,you are the best 💪🙏😁☺🙂
Wrists hurt me when i lean too much and put a lot of effort. What can i do to strenthen them?
So my knees are not exactly in the area where they are supposed to be, but in my forearms, will that lead to future injuries?
Sir i 'm also practices of handstand daily but not by handstand hold in any support please suggest any by mistake me on handstand
These straight arm strenght will translate into my planche training? 🤸🏽♂️
What should I do if crane pose hurts in in my armpits (becaus of my knees)?
Love your videos. Thanks a ton
Do you have a gmail?i would like to give you a video of my crow pose because i want you to look at it if its okay already....
Gabo thanks for always making such great tutorial, keep up the high-quality content brother. :D
Well, I managed to hold a crow pose for about 8 seconds after following this. Thanks
ejc5105 happy to hear that!!! Thank you for watching 💙🙏🏽
My knees always slide down when I enter the crow pose position does anyone know how to solve it? Thanks!
You are at unbelievable shape. Could you do video about your nutrition.Thanks a lot!
Coming!
@@SaturnoMovement did you post your nutrition reply? Can you share it again please.
Pretty sure that first one was the crane pose, crow pose is when your arms are inside your legs
Now can hold crow for 30secs ... journey begins foe crane
This tutorial is awesome! Thanks for doing it. What book do you suggest to start learning something else about yoga and the spiritual part of this interesting discipline? I would like to learn much more. Saludos Gabo. PD: could you include how to shoulder stand and headstand on next videos?
Karla Solórzano Pineda
www.dlshq.org/
This is an Indian site and is quite advanced spiritually if that is what you are looking for.
Danny Sargeant Thanks!!
Those are precisely the ones i'll cover on Part 2 :) Book: The power of now by Eckard Tolle.
I love when people share and answer each other in this section. This is what this place is for! Thanks man
Yeeei! Thanks Gabo.
Hey Gabe. My wrists are not me of fully extending into the Crow Pose. Should I still work on the crow pose or just do wrist mobility until I get there?
Correction: **not allowing**
Man... the production quality of your videos is seriously impressive; do you have a team to help you with it? Anyways I am definitely subbing). Cheers and all the best.
Артём Айрапетов thanks man! Now I do hehe :) appreciate you a lot!!!
The step from the normal crow pose to the advance drill is very high. The step in between for me was to combine the leg switches with the 'one knee in/out'. After a few weeks I masterd the normal 'knee in/out'.
Boss you are so perfect. I am trying since 2 months but no result.
Awesome video bro 👍 thank you so much for sharing I am at the very beginning level so you have given me something to work with, gracias amigo 🙏
Gracias brother!!
Your title is wrong. Crow pose is kakasana, kaka in sanskrit is crow and baka is crane
Sir Does Crane pose Help to get Tuck Planche???
Hola you beautiful soul - Gabo, quizas un video con rutina de fortalecer core and arms? I mean entire flow. :) Thank you so much for all details and explanations! Sooo informative! 🙏💙
Sure Irina! :) Thanks for watching
Por eso estoy suscrita Gabo!!! Thank you! 💙🙏
Very useful video and also a great Choice of music!
@gabo did you get this body from this type of workouts or you do weights
Srsly thanx for those beginner and advanced drills dude
Like
Love
Can crane pose help PLANCHE progression to?
WOW! Thank you so much!!!!!
Gabo my brother! Thank you from the bottom of my heart for this video! I really hit a bad place over the last month, shoulder pain and really struggling to sleep (poorly baby boys) this has focused me back on track to strengthen up for my L sit to handstand!
I really appreciate your work!
You got this man! Bad times are the best teachers in life.
brother please make seris on back bending☺☺💐
Sure :)
he sound like that guy Ricardo Montalban
Nice tutorial!! Very informative😊. What country are you guys based in? Much love!
My problem is keeping my arms straight💔
I can balance a crow for 15s-20s and I'm working on crane. But I'm still trying to figure out what I have to press or lift to do these in/outs on 5:40 without falling. My knee just goes straight to the floor. I don't know if it's core strength, chest activation. Any tips?
Thanks, Gabo. I loved your content. I was doing a lot of crow pose but didn't hold longer more than 15 seconds. Because I didn't know We have to protract the scapula. And Hope after that could hold also crane pose.
I couldn’t even watch you do that crow pose Or any of the other variations and exercises surrounding that pose without feeling like I would never get there. But, I stuck with your practices and because at the beginning, I was just trying to improve my flexibility and alleviate my sore back. Now, I only get sore when I skip exercises because it’s been hugely beneficial to my body and I’m actually ready to do the crow pose! I know it may be easy for some but this was a seemingly impossible task for me and I have a petite and small body frame to begin with. I have now vastly exceeded my flexibility when I did cheerleading 15 years ago! I’m so excited. Thanks so much!
🙏🏻 🧘🏼♀️
Please teach us how to do the handstand wall walks safely
Good stuff. I have crow pose but I 'm struggling with crane. straight arms is significantly more difficult.
Hey Gabo. Nice work man. Jealous of your flexibility and body control.
Can you do a video on your nutrition? Like what you eat, when you eat, if you practice intermittent fasting...
I would enjoy it.
Sigue con el buen trabajo.
Nice tutorial and cool exercises!
I personally can do the crane pose better because with fully extended arms it needs way less strenght. Or am I doing something wrong in the crow pose?
Nevertheless I'm going for a 30sec hold or even 1 minute :P
I would call myself an intermediate yoga practitioner;
I got this wild idea that’s been brewing and I have even dreamt about it!
I WANNA do a solo handstand and independent pull ups ( strict) so I have been really focusing the past 2 weeks and plan to cont daily practice with these sorts of intentions.
My question- are there prerequisites in flexibility/strength that I should achieve before this is a realistic goal?
For example, I do 5 sets of 10 pull ups (assisted 40 lbs - I weigh 140) with various push ups super sets 3x per week - as warm ups. I can do tricep push ups fairly well and dive push ups and wall handstand for 3- 1 min. Efforts ( toes against the wall and nose facing the wall) . Are these good prerequisite skills to achieve a handstand and pull up power?
I would love to do a crow to handstand press after I get those down but really people is this doable in say 4-6 weeks? I am 51 y/o female, 18% lean mass and I train 5-6 days per week. Namaste. 🙏
Yeees transition video please! Im looking forward to some creative transitions too if you know some :D
great ideaaaa! didn't thought of teaching long creative transitions :)
Gabo, please do a list of basic positions, requirements for new yogi(flexibility or something). That could be awesome for me. 😆