Crow Pose | How to do Crow Pose in Yoga

Crow Pose | How to do Crow Pose in Yoga | Bakasana

September 21, 2023

CROW YOGA POSE

Crow Pose is often the first arm balance that yoga students tackle. Though it looks like it's all about arm strength, the keys are actually learning where your center of gravity is and how to distribute your weight so that you can balance.

Bakasana (Crane Pose) and Kakasana (Crow Pose) are among the first arm balances that many kids and adults achieve. This pose gives you an opportunity to feel both strong and flexible, which can motivate you to challenge yourself in other ways in your practice.

WHAT IS THE CROW POSE GOOD FOR ?

Crow yoga pose not only builds and tones the core, it also strengthens the arms, wrists and upper back. This is the perfect pose to practice as we build up to other arm balances like Handstand and Firefly poses. Practicing crow also improves balance and deepens concentration, stability and focus, while opening the hips. It may release negative emotions like stress, anxiety and depression out of the body.

WHY CAN'T BALANCE IN CROW POSE ?

Your core strength is lacking: believe it or not, crow relies more on core strength than on arm strength. Your arms are simply creating a shelf for you to place your body weight on - it's your abs that must lift your bodyweight upward to maintain stability.

HOW HARD IS CROW POSE (BAKASANA) ?

Bakasana may be simple, but it's a challenging pose. If you're not able to do the pose there's plenty of hope. If you suspect that your core and upper body are not strong enough, practice Boat pose and plank more frequently. You can also do Bakasana on your back to strengthen your core.

HOW LONG SHOULD I BE ABLE TO HOLD CROW POSE ?

Try to hold for 30-60 seconds. This pose will stretch the inner groin muscles and start to engage the core. It also creates connections - between elbows and knees; navel and spine; mind and body - that are essential for arm balancing.

DIFFERENCE BETWEEN CRANE POSE AND CROW POSE ?

The key difference between the two poses is that Crow pose is performed with bent arms whereas Crane pose is performed with straight arms. Initially, crow pose is usually the first step to learning the crane pose.

BENEFITS

Crow Pose strengthens the wrist, forearms and abdomen while stretching your upper back. It improves balance and core strength

Mastering crow builds your yoga confidence and opens the door to many more poses involving arm balance

It can also improve your awareness of where your body is in space and enhance your body control

HOW TO DO

bend your knees slightly so that you can bring your palms flat on the floor, about shoulder distance apart

place your palms firmly on the mat about a foot in front of your feet. Spread your fingers wide and press into the top joint of each finger

bend your elbows straight back

come up on to the balls of your feet and open your knees so that they line up with your upper arms

place your knees on the backs of your upper arms

begin to bring your weight forward into your hands, lifting your head as you go

come up onto your tiptoes, lifting one foot and then the other off the floor

engage the inner thighs for support while keeping the knees on the arms

hug your feet toward your butt

focus on the feeling of the body lifting

to come out, exhale and transfer your weight back until your feet come back to the floor

inhale, reach the heart forward and let one foot come up, then bring the other to meet it if possible. Bring the heels and big toes together

exhale and come back into a squat position when you are ready

BEGINNER TIPS

warm up your wrists before you attempt these poses
beginners tend to move into this pose by lifting their buttocks high away from their heels. Try to keep yourself tucked tight, with your heels and buttocks close together

SAFETY AND PRECAUTIONS

try to avoid this pose if you have any wrist or shoulder injury or condition such as Carpal tunnel syndrome, also this pose is not recommended if you are pregnant