How To Master Crow Pose (Bakasana)

Crow Pose, also known as Bakasana in Sanskrit. This pose may look intimidating, but with the right preparation and technique, anyone can achieve it. Crow Pose is a popular arm balance in yoga that strengthens not only your arms and core.

But also your mind-body connection. It requires focus, balance, and a willingness to try something new.

In this article, I’ll guide you through the steps of preparing your body for the asana. I offer some tips for beginners, share common mistakes to avoid, and provide variations and modifications to make it accessible for everyone.

So let’s get started on this journey towards freedom and empowerment in our practice!


Step-by-step Instruction

Here’s a step-by-step guide to performing the yoga posture:

  1. Begin in a squatting position with your feet hip-width apart. Place your hands on the mat shoulder-width apart, fingers spread wide. Your palms should be firmly planted on the mat, fingers facing forward.
  2. Bend your elbows slightly and bring your knees onto the back of your upper arms, close to the armpits. The knees should be positioned as high as possible on the arms.
  3. Shift your weight forward onto your hands and lift your heels off the ground. Find your balance in this position, engaging your core muscles.
  4. Focus your gaze slightly forward, a few inches ahead of your hands. This will help you maintain your balance.
  5. As you feel more stable, gradually begin to shift your weight onto your hands, lifting one foot off the ground at a time. Start by lifting one foot and then the other, keeping your toes pointed and active.
  6. Keep engaging your core and squeezing your inner thighs against your upper arms to maintain balance and stability.
  7. Hold the pose for a few breaths or as long as you feel comfortable. Try to find a steady and controlled breathing pattern throughout the pose.
  8. To come out of the pose, gently place your feet back onto the mat, one at a time. Return to a squatting position or move into a seated position to rest.

Note: It’s always recommended to practice yoga under the guidance of a qualified yoga instructor. Especially if you’re a beginner or have any specific health concerns or injuries.

7 Benefits Of Crow Pose

Here’s a list of the potential benefits of practicing:

  1. Strengthens the arms, wrists, and shoulders: Balancing your body on your hands requires significant upper body strength, which helps tone and strengthen these areas.
  2. Enhances core strength: Maintaining balance activates the deep core muscles, including the abdominals and obliques, leading to improved core strength and stability.
  3. Develops concentration and focus: Balancing requires concentration and mental focus. Regular practice can help improve your ability to stay present and focused in the moment.
  4. Improves balance and coordination: Crow Pose challenges your balance and coordination skills as you learn to stabilize your body on your hands. With consistent practice, you can improve your overall balance and body awareness.
  5. Tones the abdominal muscles: The engagement of the core muscles helps tone and strengthen the abdominal muscles, leading to a more defined midsection.
  6.  Stretches the upper back: While exercising, the upper back is stretched as you round your spine and lift your tailbone. This can help alleviate tension and tightness in the upper back and shoulders.
  7. Boosts confidence and courage: Successfully balancing can provide a sense of accomplishment, boost self-confidence, and cultivate courage to try new poses or challenges on and off the mat.

Remember, it’s important to listen to your body, practice with proper alignment. Modify the pose as needed to suit your individual capabilities and limitations.

yoga posture bakasana / Canva

Bakasana Beginner Tips

If you’re just starting out with Crow Pose, remember to keep your elbows bent and close to your body for more stability. Like a baby bird tucking its wings in while learning to fly.

This will help you build the strength of your arms and support the weight of your body. Additionally, try practicing variations like supported crow or half-crow to make it more accessible.

Step-by-step instructions can be helpful when learning any new yoga pose. To begin, start by squatting down with your feet parallel and hip-width apart. Place your hands on the mat shoulder-width apart and spread your fingers wide.

Slowly lean forward, shifting the weight onto your hands until you can lift one foot off of the ground at a time.

Remember that there are many benefits beyond building arm strength such as improving balance and concentration. With some patience and persistence, anyone can master this pose! Now let’s move on to preparing our bodies without overexerting ourselves.

Preparatory To Master Crow Pose

First, you’ll want to warm up your wrists and engage your core by practicing plank pose and dolphin pose. These poses will help build the strength needed to lift yourself into the posture. Additionally, practicing side crow or garland pose can also help prepare your body for mastering crow.

Here are three things to keep in mind while preparing:

  1. Start with a solid foundation: Begin in plank pose with your hands shoulder-width apart and fingers spread wide.
  2. Engage Your Core: Draw your belly button towards your spine to activate your core muscles.
  3. Practice on one leg: Before attempting the full expression of crow, practice lifting one foot off the ground at a time while keeping the other foot grounded.

With patience and consistent yoga practice, you’ll be well on your way to mastering the asana. However, it’s important to remember that not everyone’s body is built for every pose in yoga.

In the following section, we’ll discuss precautions and contraindications to keep in mind before attempting any new poses.

Precautions & Contraindications

Before attempting to defy the laws of gravity and showcase your incredible strength with Bakasana. It’s crucial to be aware of any potential limitations and health concerns that may prevent you from safely practicing this challenging asana.

The posture requires significant arm strength and engagement of the abdominal muscles. Making it unsuitable for those with wrist, elbow or shoulder injuries.

To avoid exacerbating any existing conditions, it’s essential to warm up properly by starting with tabletop pose and other preparatory exercises.

In addition to physical limitations, it also demands a strong sense of balance and control. Beginners might find themselves struggling with finding their center of gravity during the initial attempts at this posture. It is recommended to use a yoga block under the head if necessary.

Other precautions include avoiding the yoga flow during pregnancy or menstruation. As well as not performing it on an empty stomach or immediately after a heavy meal.

With these precautions in mind, let’s move on to step-by-step instructions for mastering this powerful posture. Without falling into common mistakes that could lead to injury or frustration.

yoga posture crow / Canva

Common Mistakes to Avoid

To prevent injury and frustration, it’s important to be aware of common mistakes when starting. I learned this the hard way during my first attempts at practicing Bakasana without a yoga instructor.

One of the most common mistakes is not bringing your knees high enough up onto your triceps, which can cause you to lose balance and fall forward.

Another mistake is not distributing your body weight evenly between your hands and arms, causing strain on your wrists. To avoid this, engage your core muscles and keep your elbows slightly bent while lifting one foot off the ground at a time.

Remember that mastering Crow Pose takes practice and patience. So don’t get discouraged if you don’t achieve it right away in yoga classes or at home.

Now that we’ve gone through some common mistakes to avoid. Let’s move on to exploring variations and modifications for this challenging arm balancing pose.

Variations and Modifications for Crow Pose

Get ready to take your Bakasana, to the next level with these creative variations and modifications. These options will challenge your strength and balance in new ways.

While helping you build towards the full expression of this challenging arm balance. Follow these step-by-step instructions for an accessible approach to finding balance.

  • Start with legs together: Bring your big toes to touch as you come into a low squat position. Place your hands on the ground shoulder-width apart, fingers spread wide.
  • Shift weight forward: Slowly shift your weight forward onto your hands as you lift up onto the balls of your feet.
  • Use arms for balance: With bent elbows, bring them directly over your wrists as you begin to lift one foot off the ground at a time.

Other modifications include using blocks or blankets under the hands for support. Or starting in a tripod headstand and slowly lowering down into the pose.

Remember to stay patient and persistent as you work towards building strength and finding balance in this exciting arm balance.

Troubleshooting Common Challenges

Ready for a challenge? Experience the power of flight with Crow Pose! This difficult but rewarding asana requires both arm strength and core engagement, making it intimidating to beginners.

Don’t let fear hold you back. Find success in Bakasana by aligning your body properly using props. Such as blocks or blankets and engaging your abdominal muscles for stability.

And while this may seem like an insurmountable task at first. Regular practice of poses that target triceps and biceps can help build up your arm strength over time. So you too can take off into the sky!

Common Challenge Solution
Fear of falling forward Use a wall or have a partner spot you until comfortable balancing alone
Wrist pain Place fingers facing towards toes instead of outwards, or use yoga gloves/wraps for extra cushioning
Lack of upper body strength Practice push-ups and dolphin/plank variations to gradually build strength

Don’t let slow progress get you down! With consistency, dedication and the use of props for guidance if needed. Your arm strength and core will soon have you flying high.

yoga crow pose / Canva

Frequently Asked Questions

How long does it typically take to master Crow Pose?

It took me a few weeks of consistent practice to master the asana. However, everyone’s journey is different and progress depends on individual strength and flexibility. Keep practicing and don’t give up!

Can Crow Pose be done by people with wrist injuries?

Talk to your doctor first! With proper modifications, such as using blocks or fists instead of hands, many can safely attempt this challenging but rewarding pose.

What is the difference between Crow Pose and Crane Pose?

Crow pose and crane pose are often confused due to their similar appearance. The main difference is the arm placement.

Crow has bent arms while crane has straight arms. Both poses require core strength and balance, making them challenging yet rewarding additions to any yoga practice.

Are there any specific breathing techniques to use during Crow Pose?

Breathing is key to mastering Crow Pose. Inhale deeply, engage your core, and exhale as you lift your feet. Keep breathing steadily to maintain balance and focus on the present moment.

Can Crow Pose help with improving balance in other yoga poses?

Yes, this posture can improve balance in other yoga poses. By strengthening the core and arms, it helps stabilize the body in balancing poses like handstand and headstand. Keep practicing and have fun exploring!


So there you have it, a beginner’s guide on how to do Bakasana. Remember to take it slow. Be patient with yourself as you build strength and balance. Don’t forget to warm up your wrists, core, and hips before attempting the pose.

Key Takeaways

  • It is a popular arm balance in yoga that strengthens arms, core, and mind-body connection.
  • To prepare, warm up wrists and engage core with poses like plank and dolphin pose, and start with a solid foundation in plank pose.
  • Beginner tips include keeping elbows bent and close to body and practicing variations like supported crow or half-crow.

Precautions and contraindications for Crow Pose include avoiding it with wrist, elbow, or shoulder injuries. Not performing it on an empty stomach or immediately after a heavy meal, and avoiding it during pregnancy or menstruation.

Think of Crow Pose like learning to ride a bike. At first, it may seem impossible and scary. But with practice and determination, you will eventually find your balance.

Trust in yourself and don’t give up! Keep trying variations and modifications until you find what works for your body. As one wise yogi once said, “Yoga is not about touching your toes, it’s about what you learn on the way down”.

Embrace the journey of learning and enjoy the benefits that come with it – strong arms, toned abs, improved focus, and an overall sense of accomplishment. Namaste!


How To Do Crow Pose / Canva
How To Do Crow Pose