Crow Pose
Bakasana
Crow Pose aka Bakasana is an intermediate arm balance that stretches and strengthens the arms, wrists, shoulders, and back.
Common Name: Crow Pose
Sanskrit Name: Bakasana (bahk-AHS-ah-nah)
Level: Intermediate
Pose Type: Arm Balance, Core Pose
Crow Pose aka Bakasana is an intermediate arm balance that stretches and strengthens the arms, wrists, shoulders, and back. It is a great first arm balance to learn as you progress in your yoga journey. Overall, crow pose is an excellent way to challenge yourself and improve upper body strength, balance, and concentration.
Crow Pose Steps
Step 1
Start in Tadasana, Mountain Pose.
Step 2
Separate your feet wider than the hips and squat low.
Step 3
Place the palms down on the mat in front of you, with your hands shoulder-width apart. Spread the fingertips and plant your palms firmly into the mat.
Step 4
Start sending your hips up towards the ceiling, making sure to engage the core. Keep a slight bend in the elbows and start to place the knees on your triceps or up near your armpits depending on your flexibility.
Step 5
Slowly start to lean forward, shifting your weight into your hands.
Step 6
When you feel your weight is mostly in your hands, you can start to lift your heels up off the mat towards your glutes, big toes touching.
Step 7
Continue engaging the core. Gaze is soft slightly in front of you. Remember to breathe.
Modifications
Before attempting to go into the full pose, try placing your knees on your triceps, shift your weight into your hands, and simply lifting one foot, and then the other. This helps you to build confidence and slowly find your balance in the pose.
If you are sensitive in the wrists or heels of your hands, roll up a towel or blanket and place under your palms, with the fingertips grounded down on the mat for balance.
If you are afraid of rolling forward onto your head, place a pillow in front of you.
Benefits
• Stretches the back.
• Strengthens the arms, wrists, shoulders, and core.
Cautions
• Wrist injury
• Back injury
