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Intro to Crow Pose

September 18, 2021 3 min read

Have you ever looked at a yoga pose and just thought “nope, not a chance!” ? For me, that was Crow Pose (Bakasana). The idea of supporting my body weight on just my triceps once seemed so bizarre that I avoided practicing it entirely. Everything changed when I took the leap and attended an arm balance yoga workshop. Through intelligent explanation of the biomechanics, Bakasana suddenly made sense. That said, I didn’t simply float up on my first try, but through persistent practicing with props, I’ve become quite comfortable dedicating a few moments of my daily practice to crow pose.

Benefits of Bakasana

Crow pose can be considered the gateway to many other advanced arm balances. It sets the foundation for arm positioning and body awareness required to build up to poses like Firefly (Tittibhasana) and Eight Angle Pose (Astavakrasana).

Practicing Crow Pose requires you to face your fears of falling. A great way to soften the fear factor is to place a pillow in front of you, so that if you fall, you’ll have a much softer landing. This asana also improves something called proprioception (the awareness of where your body is in space). Bakasana helps to improve balance, core strength and engagement. It also works to strengthen the triceps and increase flexibility in the wrists.

Benefits of Bakasana

Practicing crow pose requires you to face your fears of falling. A great way to soften the fear factor is to place a pillow in front of you, so that if you fall, you’ll have a much softer landing. This asana also improves something called proprioception (the awareness of where your body is in space). Bakasana helps to improve balance, core strength and engagement. It also works to strengthen the triceps and increase flexibility in the wrists.

Step-by-step how to get into Crow Pose

Begin in the middle of your mat. Squat down into Malasana (wide squat) and place both palms flat on the floor, about shoulder distance apart. Keep your fingers spread wide and press through all 10 fingers.
Begin to straighten your legs, about 75%. Keep your elbows bent and tucked in close to the body. Think of your arm position in chaturanga. You want to create a stable shelf with your triceps to rest your knees on.
Rise up onto the balls of your feet. Bring your knees to rest on the back of your triceps. Beginners may want to start with the knees further down, closer to the elbow. As you advance you can place your knees higher up, closer towards the armpits.
Begin to bring your weight forward onto your hands, lifting your head as you go. Keep your gaze forward towards the front edge of your mat.
Come up onto your tiptoes. Try lifting one foot at a time to test your balance. Make sure to engage your core and round slightly through your upper back.
Engage your inner thighs and see if you can lift both toes, eventually working to bring both heels in close towards the glutes. Focus on the feeling of lifting up and pressing the ground away with your palms.
To come out, exhale and bend deeper into your elbows, and slowly place your feet back on the ground.

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Intro to Crow Pose

Benefits of Bakasana

Benefits of Bakasana

Step-by-step how to get into Crow Pose

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