Crow Pose

Tracey Kelley
Man_in_modified_crane_pose.jpg
Modified Crow, or Crane, Pose

The crow pose, or bakasana, is also known as crane pose. It's a stimulating balancing posture with many variations.

About Crow Pose

The root of bakasana, baka, means "crane", but many instructors reference the pose as crow. The main characteristic is to raise the lower body up while balancing on straight or slightly bent arms.

This asana is a great strengthening pose, but other benefits include:

  • Increased toning for the abdomen
  • Released tension from the back
  • Opened groins, which stimulates digestion

Step into the Pose

To perform the Crow Pose:

  1. Start in mountain pose.
  2. Crouch down, with your heels flat on the floor or a folded blanket.
  3. Spread your knees wider than your hips, and move your arms in front of you.
  4. Bend your arms slightly, and bring your upper arms against your shins.
  5. Keep your lower body tucked against your arms as you rise up on the balls of your feet, moving your weight forward.
  6. Round your back completely as you continue to rise on an exhale, bringing your lower body up off the floor.
  7. You should continue to rise until your knees are resting against your upper arms, just below the shoulder, back arched, arms slightly bent.

Do not practice this pose if you are pregnant or have problems with carpal tunnel.

For more instructions on crow pose, visit the Yoga Journal website.

Beginner

This is a challenging pose, but you can advance in levels by using props such as a block or bolster to support your lower body as you build strength in your arms. Remember, keep your back arched and your body tucked.

Advanced

Straighten the arms. Extend one leg out, and hold for a minute. Change legs and repeat.

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Crow Pose