How to Do the Crow Pose (Yoga)

Here you can get information about How to Do the Crow Pose (Yoga). Crow or crane pose, which is named bakasana in Sanskrit, is one among the first arm balances learned by yoga students.

Crow pose strengthens the arms, wrists and abdominal muscles. It also stretches the upper back and the groin. Bakasana are often slightly tricky to find out, but with regular practice you’ll master crow pose then tackle harder variations of this asana, or position.

Table of Contents

What Is Crow Pose?

Crow pose may be a foundational arm-balancing pose that builds strength within the arms and therefore the abdominal muscles. This pose challenges students to focus on balance and face their fear of falling. Crow pose is usually the primary arm balance that students of yoga will master before tackling other more advanced and challenging arm balances like handstands.

Crow pose is understood as Bakasana in Sanskrit, Baka means crane, and asana means pose. In his modern anthology of classic yoga poses, Light on Yoga: The Bible of recent Yoga (1979), yoga master B.K.S. Iyengar describes that the body in cobra pose resembles a crane wading during a pool of water, hence the name Bakasana.

How to Do Crow Pose

There are a couple of different ways to enter into crow pose. Here may be a step-by-step guide to assist beginners enter the pose:

  • Start in garland pose (Malasana). Squat near the bottom at the highest of your yoga mat, so your heels are entirely on the bottom and your shoulders are inside your knees. Stay up tall and convey your hands to your heart. Center yourself with a few of slow, deep breaths.
  • Rest your palms on the ground. Bring your palms to the ground, shoulder-width apart together, with your fingers spread wide. Begin to maneuver your upper body forward.
  • Lift your trunk. Bend the elbows to make a shelf for your legs. Lift your trunk and start to put your knees high into the armpits. Breathe.
  • Engage the core. Inhale and shift your gaze forward between your hands or slightly ahead of your hands. Engage your core muscles and are available high onto your toes. Squeeze your inner thighs together and keep the elbows in tight to the body.
  • Shift forward. Exhale and lift one foot off the bottom at a time, shifting your weight forward into your hands simultaneously. Keep your gaze ahead and breathe. When your legs feel light and your weight is shifted forward enough, both feet come up, toes together, and legs compacted into the body the maximum amount as possible.
  • Straighten your arms. Begin to straighten your arms and balance all of your weight on your hands, engaging your core muscles. Attempt to stay during this position for 20–30 seconds, breathing normally.
  • Come down gracefully. Exhale, bend the arms, release your legs from your armpits, and return to Malasana. Relax for a couple of breaths and check out again.

Benefits of Crow Pose

There are a variety of benefits that mastering crow can provide to you and your yoga practice:

  • Enhanced core strength: Engage your pelvic floor muscles (also referred to as root lock or Mula Bandha) in crow pose to strengthen this essential group of muscles that support the bladder, bowels, and uterus.
  • Increased ability to focus: While crow pose is foundational, it is often challenging for yogis of all levels. This pose requires you to focus your gaze on one point before you while you take on the task of balancing on your hands.
  • Increased body awareness: Some yogis find that the foremost challenging hurdle to cross while mastering crow is to bring more bodyweight into the hands. As you are doing this, you realize that engaging your core muscles can help support tons of your weight.
  • Readiness for more advanced arm balances: Practicing crow pose opens the doors to several other arm balances and variations. Since you’re lower to the bottom in crow than in other arm balances, it’s an excellent place to start out to face the fear of falling.
  • Toning the arm muscles: Practicing crow pose regularly builds enormous strength within the triceps and upper arms, while keeping the muscles long and lean.

Common Mistakes

Once you come up into the pose, don’t let your elbows splay bent to either side. Keep them in line together with your shoulders and wrists. Otherwise, you’ll be placing an excessive amount of weight on the surface of the wrists, which may cause injury. You’ll help prevent this by really gripping your fingertips into the bottom and ensuring your elbows are over your wrists.

Your knees should be as high into your arms as you’ll get them, not allowing your legs to rest on your arms. Make certain you’re using your core muscles to carry the legs up and not just relying on your hips. The trickiest of a part of the pose is figuring out the way to transfer enough weight onto your hands in order that your feet come up, but you do not pitch forward. Practice regularly, reception, so you learn what using the proper technique feels like.

Modifications and Variations

If you discover the move difficult, there are modifications you’ll use until you build your confidence. Once you’re adept at the pose, you’ll add variations, like the side crow pose.

Need a Modification?

Some people wish to start out with a block under their feet. You’ll do this and see how it feels. Lift one foot at a time if you cannot quite get both feet up yet. This helps you build strength and obtain a pity in the technique.

Up for a Challenge?

Work on straightening your arms, which then is correctly called Grus Pose. You can also try jumping back to Chaturanga. If you’ve mastered that, try jumping from a Downward Facing Dog (Adho Mukha Svanasana) directly into a Crow. Moving from Crow to Tripod Headstand (Salamba Sirasana II) and back adds another element of challenge.

Safety and Precautions

This is a pose to avoid if you’ve got any wrist or shoulder injury or condition like carpal tunnel syndrome. It’s not recommended if you’re pregnant. Traditionally, it’s said that this pose shouldn’t be done if you’ve got insomnia.

Put a blanket ahead of you, so you will not be afraid of hitting your head if you fall. Chances are you’ll tip forward at least once while learning this pose. You would like that to be as soft of a landing as possible.


  • You’ll also try resting your forehead on a block to assist you master crow pose.


  • Crow pose isn’t recommended for people with wrist or shoulder injuries, including carpal tunnel syndrome. If you’re pregnant, avoid practising bakasana.
How to Do the Crow Pose (Yoga)

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