Crow Pose (Bakasana)

Crow Pose is an arm balancing posture that serves as a gateway to other arm balances and inversions.

Bakasana, as Crow Pose is called in Sanskrit, requires a great deal of strength in the arms, shoulder girdle, and core to maintain balance and sustain the breath while holding. A good foundation in chaturanga is essential to building the proper strength and alignment to move into the posture and hold for any amount of time.

In this position, you will be taking flight and balancing on your hands, with the feet off the floor.

For some, this is quite a scary concept!

Crow Pose is an excellent way to move past fears and obstacles not only in your life but also in what you believe you can do. Remember that things take to time to get stronger at, so be gentle in your approach to learning to fly.

How to Do : Step-by-Step Instructions

Step 1

Start in Malasana, which is a yogi squat with the feet angled at 45 degrees, knees bent into the shoulders, and hips low to the ground. Engage the core by sucking the belly inward. Keep the knees as high into the shoulders as you can and place the hands on the floor in front of you.

Step 2

Here you will make a ‘chaturanga platform’ with your arms. The elbows will draw backward toward the body to create a shelf for your knees to rest on. Gaze forward with your head so that it does not drop downward as you begin to lean into your arms.

Step 3

From here, lift one foot off the mat at a time until you are comfortable lifting both feet. Eventually both feet will lift off and the big toes will touch. The back will be round from abdominal engagement and the arms can straighten to support the pose.

Crow Pose Benefits

  • Strengthens the wrists, arms, shoulders, and core
  • Improves hip mobility
  • Improves balance
  • Builds confidence and determination