How To Do A Crow Pose In Yoga


Crow Pose (Bakasana) is an arm-balancing yoga posture that has been around for centuries. It is a foundational pose in many popular styles of yoga, and is performed as part of a sequence or on its own as a way to hone balance, strength and flexibility. The Sanskrit name “Bakasana” translates literally to “crow pose” due to it resembling the look of a bird perched on a branch. With practice and dedication, this intense pose can expand into deeper expressions, such as the side crow or the crane pose (Kakasana).


The Crow Pose provides many physical benefits that are accessible to practitioners at any level. These include increased strength in the arms, wrists and core which help stabilize joints while improving stability throughout the body; improved spinal alignment which helps maintain healthy posture; flexibility through hips and shoulders which improves range of motion; and better balance which also helps improve coordination. Furthermore, Crow Pose strengthens both mental discipline and focus due to the mental challenge it presents. By maintaining mindfulness while in personal practice, individuals will feel more able to manage life’s stresses by gaining increased confidence in their physical capabilities.


The history of Bakasana stands rooted in ancient Indian culture ” specifically in stone tablets dated around 2500 B.C.E known as Vedic texts. While these ancient manuscripts don’t discuss poses specifically by name, stories exist about how certain gods would sometimes take human form with exaggerated stances. Over centuries this evolved into modern day asanas or postures found in many contemporary tantra texts from the 11th century A.D. Since then Bakasana has become part of many traditional Hatha Yoga sequences and remains highly applicable to today’s understanding of classic Ashtanga Yoga styles from Mysore India such as Iyengar or Bikram Yoga systems across various schools worldwide!

Prerequisites before attempting a Crow Pose

Before attempting a Crow Pose in yoga, it is important to ensure that you are properly warmed up. This can include doing some light stretching and/or a few rounds of sun salutations. After you have sufficiently warmed up your body, practice the following steps:

1. Begin by standing in a squat position with your feet more than hip-width apart and your toes pointing outwards slightly.

2. Place your hands on the floor in front of you and slowly lower your torso down (keeping your legs bent) until you feel comfortable resting on the tops of your feet.

3. Once stabilized, shift your weight onto the palms of your hands and begin to lift up one foot off the ground so that its ankle is near the shoulder joint on the same side as the leg that is lifted.

4. Continuing to use your arms for support, if possible, lift both legs from their ankles so that they are parallel to each other in a straddled crow pose position . Keep looking forward (not at any specific point). Breathe slowly and steadily for 8″10 breaths then slowly lower each leg back down one at time and rest in a squat position before returning to normal standing pose..

Detailed Step-by Step Instructions

1. Begin on your hands and knees with your wrists directly below your shoulders and your knees below your hips. Place the top of your feet flat against the mat.

2. Place your palms flat on the floor shoulder-width apart, and curl your fingers inwards towards each other to create a cup shape with your hands.

3. Inhale, pressing firmly through the arms whilst drawing the chest forward. Draw the shoulder blades back, away from the ears and parallel to one another as you lift them up towards the ceiling towards each other – attempting to bring them together in the centre of your back.

4. Shift all four corners of both palms firmly into the floor and draw downwards through both shoulders as you lift your thighs up off of the mat – bringing them parallel to one another whist keeping a soft bend in both elbows at all times (elbows should remain slightly above wrist level). Engage core muscles and press firmly down through both palms to lift higher into crow pose if possible.

5. Come into balance with an engaged core, straight legs, curved spine, externally rotated upper arms and up-lifted gaze (eyes looking directly ahead). Hold this peak posture for 5 breaths before slowly lowering down to come back into tabletop position on an exhale breath when ready to release fully out of pose after desired number of breaths have been taken or until stability is lost then return back to tabletop position for break if needed.

Modifications to the Crow Pose for Beginners

The Crow Pose is a challenging balance pose that requires strength, stability and coordination. However, if you’re just starting out in yoga it can be helpful to start with some simple modifications. Here are a few modifications for beginners:

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1. Start by leaning into a wall for more support. Place your elbows at the wall, facing forward before trying the pose anywhere else.

2. Try practicing the pose on a chair rather than on the ground to begin with – this will help relieve some of the pressure from the full expression of the pose, so you can focus on building more muscle and core strength without risking injury.

3. Instead of jumping up into the full expression of the pose all at once, build up your practice by increasing your hold time by a few seconds each time while staying in low crow (arms supported by bent legs as opposed to straight arms). This will help you build up arm strength and stability while still being able to find balance in lower positions.

4. You can also place blocks or blankets under your hands when attempting low or transitioning poses. This will provide an added boost of support which you can use until you feel ready to take it away completely!

Safety Tips while Doing a Crow Pose

When attempting to do a Crow Pose in Yoga, it is important to warm up the body properly beforehand. This can be done through a few dynamic stretching exercises such as shoulder rolls and neck circles. Make sure to focus on loosening up the back muscles, core, and chest area in order to protect these areas from strain when getting into the pose.

When doing a Crow Pose, it is important to keep the spine straight and engaged throughout the pose. When going into the pose, make sure both arms are bent at 90 degrees with palms firmly placed against the floor for balance. When shifting one’s weight forward onto their hands, it is critical that both feet are parallel with toes tucked under and pressure distributed evenly between all four limbs. Do not overarch or hold breath while in the posture and practice with moderation if necessary.

In addition to these safety guidelines, it may be beneficial to use props while trying out this pose for added stability and comfort. A bolster or block can be used on either side of each hip when lifting up off of feet or an extra cushion or folded blanket can be placed underneath forehead or thighs if feeling any discomfort. Lastly, remember that correct alignment is vital; don’t force your body beyond its limits but rather focus on exploiting balance between body, breath and actions.

Commonly Asked Questions regarding Doing a Crow Pose

Q: How do I begin to perform the Crow Pose?

A: Begin by heading into a squat position with your toes spread apart, your hips wide and your hands on the floor in front of you. Make sure that your soulder blades are pressed firmly back and down. In this pose, you should primarily be distributing your weight evenly through both your feet and arms. Hold the seated squat for several breaths, adjusting until you find the most stable balance point.

Q: What should my body position be forthe Crow Pose?

A: Your body should become an inverted inverted ‘V’ shape with your feet off the floor, thighs parallel to the ground and a calm gaze directed forward. Keep breathing deeply as you remain in focus on grounding yourself throughout this pose. Press strongly through the palms of your hands as you pull up using your core strength to lift one foot off against the opposite hand’s wrist and then place it on top of the other arm’s tricep muscle. Balance here before attempting to fully move into this pose.

Q: When should I come out of this Crow Pose?

A: Once comfortable withinthis posture, push backthrough forming another squat positionwith both feet touching downon the floorbefore slowly liftingupinto standing uprightin MountainPose (Tadasana).Remain conciousof honoringyourbody limits whilein yoga posturesby checkinginafter eachonefor any discomfortor feelings ofoverstretchingany partofyour bodyormind.

Different Variations of the Crow Pose and Their Benefits

Crow Pose, or Bakasana in Sanskrit, is an excellent yoga posture for building strength in the arms and wrists as well as increasing balance. It is a foundational pose for more advanced arm balances, such as firefly pose and supported headstands. While it may look intimidating at first, with proper instruction and practice Crow Pose can be mastered in no time!

There are several variations on the traditional Crow Pose. The most basic version begins with your hands flat on the ground shoulder-width apart and your breath steady. Begin by slowly lifting your feet off the floor as you draw your knees into your armpits and attempt to balance on your hands. Hold this posture for a few breaths before slowly releasing.

Another variation of the Crow Pose is squatting up into a low squat position before coming into Bakasana. This increases stability, making it much easier to hold the pose without tipping over. Another popular version involves leaning forward to rest your forehead on the ground before shifting back onto your hands; another great way to maximize stability and confidence!

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The physical benefits of balancing poses extend beyond just muscle strength. They also help improve concentration, focus, self-confidence, coordination and mental clarity. All these benefits will help practitioners maintain their balance when doing more advanced postures like handstands and forearm balances! Additionally, practicing Crow Pose increases upper body strength which can have positive long term effects like improved posture, reduction of lower back pain or improved athletic performance.

Advanced Crow Pose Techniques

The traditional Crow Pose (Bakasana) is a balancing asana in yoga that builds arm strength, opens the hips, and stretches the abdominal muscles. To perform the pose:
1. Start from a low squat on your knees and hands, facing forward with the tops of your feet on the floor and arms straight out in front of you.
2. Place your hands on the ground slightly wider than shoulder-width apart.
3. Hug your elbows into your midline as you tuck your knees into your armpits, transferring weight to your inner armsforearms and palms so that they take most of the effort.
4. Lift both feet off of the floor together at the same time and maintain focus by gazing straight ahead or slightly down towards your nose.
5. Release out of the pose by slowly placing your feet back on to the ground while pressing through even pressure along each side of hands/forearm muscles before coming up to standing or Table Top position (hands & knees).

Advanced techniques for Crow Pose include: changing hand placements for more security when lifting feet off floor; bringing head under arms/down toward chest for more ab engagement; modifying balance formation into a “T” shape with legs split apart rather than drawn up underneath body; transitioning from this pose directly into one-footed balancing poses like Crane Pose or Side Crow; stacking hip openers like lizard pose with regular Bakasana practice for more flexibility; use of props (blocks, blankets) to help lift feet higher by creating a platform to stand on; integrating dynamic movements such as arm circles or windmills when stable in full Bakasana posture; combining breathwork practice with grounding hand presses/grips while in pose to facilitate steadier balance & focus while fulfilling connecting to core strength in preparation for internal transformation journey found through meditation.

Anatomical Focus When Doing a Crow Pose

When practicing a Crow Pose or Bakasana, there are several areas of the body that needs to be focused on to ensure correct alignment and proper form. First, working with strong arms is important in this pose. The muscles at the front of the shoulders should be engaged so you can lift your feet off the ground and onto your upper arms, while pressing your legs firmly against your arms. Secondly, press your hands firmly into the ground and make sure evenly distribute your weight between the palms. To keep a strong stable pose, engage your core muscles by pulling the navel in towards the spine. Finally, straighten and lift through your legs as if they were a tailbone growing from your spine as you bring them into straight line with each other. This will help create lightness in the chest area as it keeps your upper body postural muscles active. To extend further into this pose, one can attempt to lift both feet completely off of their arms and balancing solely on their hands for an added challenge.


Practicing a Crow Pose regularly can lead to huge benefits both in and outside of the gym. It’s an excellent pose for improving balance and core strength, as well as toning your arms and shoulders. Once you feel comfortable holding the pose, you can even progress to more advanced variations like One-legged Crow and side Crow pose. With regular practice, you’ll start feeling more confident and aware of your body’s movements in other poses too. Several studies have linked yoga with improved mood, cognitive abilities and stress management; incorporating some Crow Pose into your practice could be beneficial for calming the mind. Furthermore, if you’re an athlete, mastering a Crow Pose is essential for increasing your physical performance; it strengthens stabilizing muscles which may help to prevent injuries and aid high-intensity movement on the field or court.

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