In this pose, they have you put both hands onto the ground, supporting yourself as you lift your tail bone into the air and keep your feet up off of the ground directly after going into a crouched position. How do I train myself to get to the point of being able to get into this pose without falling over or hurting myself? Thanks!
I don't often teach Bakasana, for reasons beyond the scope of this post. However, students wanting to do that pose in their practice have to build certain physical and mental faculties to do so.
Physically the student must have an arm strength sufficient to support their body weight in the pose AND development of certain muscle action in the abdominal cavity. The former can be gained from Adho Mukha Svanasana, Adho Mukha Dandasana, Ashtanga Namaskar, Vasisthasana, Sarpasana, Bhujangasana, Sirsasana, Pincha Mayurasana, and Adho Mukha Vrksasana. However, several of these postures are more challenging than the aforementioned Bakasana.
In addition, the student must be able to achieve a level of balance which mandates three things - the use and distribution of their weight, the location and nature of their breath, and the ability of the mind to shut out all things not relevant to doing the pose.
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