Chakora means moon bird although this posture is known by many colorful names including bird-dog, sunbird and tricky cat. Ancient yogis believed that the Chakora bird was immortal and that it owed its long life to its ability to drink the moon’s rays. The moon’s rays were called amrita or immortality liquor.
Benefits of Chakorasana
- Creates stability in the spine and pelvis.
- Strengthens the lower back and the abdomen.
- Strengthens the core and back muscles on one side of the body at a time and is therefore beneficial for hypermobility and disc herniation.
- Kneeling asanas should be avoided just following knee surgery.
- This pose should be practiced with caution from those suffering from knee pain, wrist pain, acromioclavicular strain, rotator cuff injuries, frozen shoulder, epicondylitis, and carpal tunnel syndrome.
- Start on all fours with your hands underneath your shoulders and your knees directly underneath your hips.
- Feel the weight evenly distributed on your hands. Take care to avoid having all the weight of your torso on the heels of your hands as this can exacerbate carpal tunnel syndrome.
- Inhale to lift your left arm straight out parallel to the ground and your right leg straight back.
- Keep the torso, lifted arm and leg in one long line.
- Engage your abdominals against gravity.
- Feel all your Bandhas engaged, keeping your pelvis and shoulders square to the ground.
- Ensure that the upper arm bone is firmly in the shoulder joint. Avoid overreaching with the lifted arm.
- Extend out through the lifted leg, reaching out through the hip.
- Lower your arm and leg back to where you began. Finish on all fours.
- Lateral Cat
- Child’s Pose