The Crow Pose (Bakasana) might look like a daring balancing act, but don’t let its acrobatic flair intimidate you—this pose is all about finding your inner strength and focus.
It’s the perfect blend of arm balance and core engagement, making it a favorite challenge for yogis looking to elevate their practice.
Pose details
Asana | Bakasana |
Type | Arm Balance |
Level | Advanced |
How to do the Crow pose
Before attempting Crow Pose, it’s beneficial to warm up with poses that engage the core, wrists, and shoulders, such as Plank Pose, Downward-Facing Dog, and Garland Pose. Once you’re ready, follow these steps:
- Begin in a squat position. Place your feet hip-width apart and squat down, bringing your hips close to your heels. Keep your heels on the floor if possible.
- Place your hands on the mat. Spread your fingers wide and place your palms flat on the floor about shoulder-width apart, directly in front of your feet. Your fingers should point forward.
- Position your knees. Bend your elbows slightly and lift your hips. Bring your knees to the backs of your upper arms, as close to your armpits as possible. Your shins should rest on your triceps.
- Engage your core. Look slightly forward to maintain balance and avoid looking down. Shift your weight onto your hands, lifting your feet off the ground one at a time. Engage your core muscles to help with balance.
- Lift both feet. Once you feel stable, lift both feet off the ground, bringing your big toes to touch. Keep your gaze forward and continue to engage your core and inner thighs.
- Hold the pose. Maintain the position for five to ten breaths or as long as comfortable. Keep breathing deeply and steadily.
- To come out of the pose, slowly lower your feet back to the ground, returning to the squat position.
Modifications
If Crow Pose feels a bit too challenging, don’t worry—there are plenty of ways to modify it while still getting the benefits:
- Use a block: Place a yoga block under your feet to give you a bit of extra height. This can help you find your balance and make it easier to lift your feet off the ground.
- Try a supported variation: Place a bolster or a stack of blankets in front of you to rest your forehead on. This can help you feel more secure and reduce the fear of falling forward.
- Start with a tripod: Practice balancing on your hands and head in a tripod position first. This will help you get used to the sensation of bearing weight on your hands and build the necessary strength in your arms and core.
- Focus on lifting one foot at a time: Instead of trying to lift both feet off the ground at once, start by lifting one foot and then the other. This staged approach lets you gradually build confidence and strength without overwhelming your body.
Safety tips
- Warm up properly with poses like Downward Dog or Plank Pose to prepare your wrists and core.
- Engage your core muscles. This will help you maintain balance and protect your lower back.
- Place your hands shoulder-width apart. This ensures stability and reduces the risk of wrist strain.
- Look slightly forward, not down. This helps maintain balance and keeps your neck in a neutral position.
- Bend your elbows slightly. This prevents hyperextension and distributes weight more evenly across your arms.
- Use a block under your feet if needed. This can help you find balance and build strength gradually.
- Breathe deeply throughout the pose, and exit slowly to avoid falling or straining your wrists.
Similar yoga poses
Crane Pose (Kakasana)
Often confused with Crow Pose, Crane Pose is a similar arm balance but with straighter arms, requiring more strength and balance.
Side Crow (Parsva Bakasana)
A variation of Crow Pose that involves twisting the torso and balancing on one side, engaging the obliques and deepening the core work.
Flying Pigeon Pose (Eka Pada Galavasana)
This advanced arm balance combines elements of Crow Pose with a deep hip opener, requiring flexibility, strength, and balance.
Firefly Pose (Tittibhasana)
Another arm balance that, like Crow Pose, strengthens the arms and core but also involves a deep forward fold and hamstring stretch.
Eight-Angle Pose (Astavakrasana)
A challenging arm balance that involves twisting and balancing on the hands, similar to Side Crow but with extended legs, requiring significant core strength and flexibility.
