How to Do the Crow Pose (Yoga)

Co-authored by Alison Buchanan

Crow or crane pose, which is called bakasana in Sanskrit, is one of the first arm balances learned by yoga students. Crow pose strengthens the arms, wrists and abdominal muscles.^{[1]
X
Research source} It also stretches the upper back and the groin.^{[2]
X
Research source} Bakasana can be slightly tricky to learn, but with regular practice you can master crow pose and then tackle more difficult variations of this asana, or position.

Method 1

Method 1 of 2:
Mastering Bakasana

1
Start in garland pose. Garland pose, or malasana in Sanskrit, is a hip-opening pose that resembles bakasana but in an upright position. This asana may make it easier for you to enter crow pose if you are new to yoga or don’t have a lot of arm or wrist strength.^{[3]
X
Research source}
- Keep your head up and press your elbows and knees against one another. It’s important to not press your elbows against your inner thighs so that you can keep your chest area as open as possible.^{[4]
  X
  Research source}
- Don’t collapse your shoulders. Pull your shoulder blades down your back to lift your chest.^{[5]
  X
  Research source}
- Keep your gaze straight ahead.^{[6]
  X
  Research source}
2
Place your hands on the floor. From either malasana or uttanasana, place your palms flat on the floor. They should be about a shoulder-width apart, or slightly wider. This will help you support your weight while performing bakasana.^{[7]
X
Research source}
- Spread your fingers wide. This will provide you with more stability once you are in the pose. If it feels more comfortable, turn your fingertips slightly towards each other.^{[8]
  X
  Research source}
- Use a strap to keep your arms in line, if necessary. To use a strap properly for bakasana, make a loop and measure it so that it is approximately the width of your shoulders when flattened.^{[9]
  X
  Research source}
Advertisement
3
Shift your weight forward and pull up your sitting bones. The transition from uttasana or malasana can be tricky. Slowly begin shifting your weight on to your hand and lifting your sitting bones toward the sky to help you enter full bakasana more easily.^{[10]
X
Research source}
- If you are in malasana, you’ll want to bend your elbows and move your chest forward while you shift your weight forward.^{[11]
  X
  Research source}
4
Place your knees on your triceps. To move into bakasana, bend your elbows slightly, lift up onto your toes and try to position your knees onto your triceps, as high above the elbows as possible. Imagine you are trying to get your knees into your armpits!^{[12]
X
Research source}
5
Squeeze or snuggle your inner thighs against the sides of your torso, burrow your shins into your upper arms.^{[13]
X
Research source}
- Use your mula bandha, or root lock, to suck your abdominal muscles inwards and keep you sitting bones lifting towards the sky.^{[14]
  X
  Research source}
- To make the transition into crow pose easier, you can try standing on a block. This will give you extra height and make it easier to get your knees into position against your upper arms.^{[15]
  X
  Research source}
6
Gaze forward. One of the most important aspects of mastering bakasana is keeping your gaze forward. If you try to look down at your hands or back at your feet, you may lose your balance.
- Try to focus your concentration, or drishti, in front of your hands.^{[16]
  X
  Research source}</ref>
- If your fear of falling is holding you back, try placing a pillow or blanket on the ground in front of you to soften a fall.^{[17]
  X
  Research source}
7
Lift one foot off the ground, then the other. Shift your weight onto your hands by leaning your knees into your triceps and lifting your feet up off the floor.^{[18]
X
Research source}
- Never hop into crow pose (or any yoga pose)! Gently and gradually shift your weight forward until your feet come off the ground.^{[19]
  X
  Research source}
- If you are nervous, begin by slowly lifting one foot off the ground, then replace it and lift the other. When you feel strong and balanced, try lifting both feet at the same time.^{[20]
  X
  Research source}
- Once both feet are off the floor, try touching your big toes together and tuck your heels as close to your buttocks as you can manage.
8
Straighten your arms and lift your sitting bones. Once you have achieved crow and can hold it for more than a few seconds, straighten your arms and lift your sitting bones.^{[21]
X
Research source} This will help you master the pose and cycle through a vinyasa if you choose. you can make a few adjustments in order to master the pose.
- Straighten your arms as much as possible. They should not be splayed out to the sides.
- Round out your spine and draw your abdominal muscles inwards and upwards using mula bandha.^{[22]
  X
  Research source}
- Gradually work towards holding this pose for up to a minute. If your wrists start to hurt, make sure that your palms are fully flat to the floor.^{[23]
  X
  Research source}
9
Finish the asana or cycle through a vinyasa. Once you’ve finished practicing bakasana, you can either lower back to malasana or cycle through a vinyasa if you are more experienced. Remember to only do what asanas you can without losing proper form.

Advertisement

Method 2

Method 2 of 2:
Practicing Bakasana from Tripod Headstand

1
Attempt bakasana from tripod headstand, or Sirsasana II. Once you’ve mastered bakasana and are practicing yoga regularly, you can attempt to move from tripod headstand, which is called Sirsasana II into bakasana.^{[24]
X
Research source}
- Sirsasana II requires good balance and a strong and engaged core.^{[25]
  X
  Research source}
- Only try this transition if you have mastered bakasana and feel comfortable in tripod headstand.^{[26]
  X
  Research source}
- Remember that you should never jump into any yoga asana.
2
Raise up into sirsasana II. From prasarita padottanasana, begin to lift your toes up off the floor. You can either bring your knees to your chest and then raise your legs up into tripod headstand, or, if you’re a stronger yogi, can lift your legs directly into sirsasana II.
- If you choose to lift directly into tripod headstand from wide-legged forward bend, be aware that this requires a great deal of balance and abdominal strength. Engaging your mula bandha can significantly help you master this variation.^{[27]
  X
  Research source}
3
Transition from sirsasana II to bakasana. Although this is a much more difficult variation than simple crow pose, it’s much more fun to practice and flows elegantly when done properly. From sirsasana II, bring your knees to your triceps and gently push back into bakasana.^{[28]
X
Research source}
- Just as in crow pose, make sure your knees are high up on your arms. They should be close to your armpits.^{[29]
  X
  Research source}
- Once your knees are in place, push up on your arms and shift your weight slightly back. This should put you in an optimal crow pose.^{[30]
  X
  Research source}
- It may take some practice to make the transition from tripod headstand to crow pose. Playing with it and practicing regularly will help you master this series of asanas.
4
Complete the asana or a vinyasa. Once you’ve finished practicing sirsasana II to bakasana, you can either lower back to malasana, or garland pose, or cycle through a vinyasa. Only perform what asanas you can without losing proper form.

Advertisement

Warnings

Crow pose is not recommended for people with wrist or shoulder injuries, including carpal tunnel syndrome. If you are pregnant, avoid practicing bakasana.^{[32]
X
Research source}

Thanks!
Helpful 0 Not Helpful 0