Crow Pose

Bakasana

bahk-AH-sah-nah

An exhilarating arm balance that is often the first balancing pose practitioners learn on their hands. Crow Pose builds core strength, arm endurance, and the confidence needed to explore more advanced arm balances. It requires a combination of upper body strength, hip flexibility, and the willingness to shift weight forward past the comfort zone.

How to do Crow Pose

1. Begin in a deep squat (Yogi Squat) with your feet slightly apart. Place your hands flat on the floor about shoulder-width apart, spreading your fingers wide for a stable base.
2. Bend your elbows slightly and place your knees high on the backs of your upper arms, as close to the armpits as possible. Rise onto the balls of your feet and begin shifting your weight forward into your hands.
3. Continue shifting forward until you feel the tipping point where your feet become light. Lift one foot off the floor at a time, then bring your heels toward your sitting bones with toes touching.
4. Round your upper back strongly, engaging the core to draw the knees in tighter. Keep your gaze on the floor about six inches in front of your fingertips -- looking too far forward or down will shift your balance.
5. Hold for three to five breaths, pressing actively through the hands and lifting the hips high. To exit, either lower your feet back to the squat or, for a challenge, shoot the legs back to Chaturanga.

Benefits of Crow Pose

• Strengthens the arms, wrists, and shoulders
• Builds core and hip flexor strength
• Improves balance and body coordination
• Develops mental focus and confidence
• Prepares the body for more advanced arm balances

Muscles Engaged

Modifications & Variations

• Place a block under your feet to elevate the starting position and make the forward lean shorter
• Place a cushion or folded blanket in front of your face for confidence
• Start with one foot lifted at a time to build strength gradually

Cautions

• Avoid with wrist injuries, carpal tunnel syndrome, or acute shoulder pain
• Not recommended during pregnancy
• Use caution with a fear of falling forward; place a cushion in front for safety