Crow Pose
Bakasana
Crow Pose (Bakasana, meaning "crane" or "crow" in Sanskrit) is the gateway to the arm balance family and often the first moment a practitioner experiences the sensation of genuine flight on the mat. Balancing the knees on the backs of the arms while lifting the feet off the floor, it requires a combination of core strength, hip flexibility, and wrist stability, but the factor that most commonly prevents the pose is not physical at all: it is the fear of falling forward. Learning to lean into that fear and shift the weight fully over the hands is as much a mental milestone as a physical one. Once Crow Pose clicks, it opens the door to a whole family of arm balances and hand-balancing postures that become progressively more accessible.
Benefits
- Strengthens the arms, wrists, and core
- Improves balance and concentration
- Builds confidence and mental courage
- Tones the abdominal organs
- Expands awareness of the body's centre of gravity
Step-by-Step Instructions
- 1
Squat down and place your palms on the mat, shoulder-width apart.
- 2
Bring your knees to rest on the backs of your upper arms (close to the armpits).
- 3
Shift your weight forward into your hands, lifting one foot at a time.
- 4
Squeeze your knees into your arms and engage the core.
- 5
Lift both feet and find the balance point.
- 6
Round the spine and look slightly forward, not straight down.
- 7
Hold for 3–5 breaths.
Common Mistakes to Avoid
Looking down: look forward to prevent nose-diving
Not shifting weight forward enough: the key is committing forward
Straight arms: keep a slight bend to engage the triceps
Modifications & Variations
Place a block or blanket in front of your face as a safety cushion
Practice with one foot at a time before both feet lift
Safety Notes
⚠Wrist injury
⚠Pregnancy
⚠Carpal tunnel syndrome
