Crow Pose (Bakasana)
Category: Arm Balance
Difficulty: Intermediate
Sanskrit/Pronunciation: Bakasana (bah-KAHS-uh-nuh)
Main Focus: Arms, Wrists, Shoulders, Core, Balance
Props: Yoga Mat, Yoga Block, Bolster
Crow Pose (Bakasana) is an arm balance that builds strength through the arms, shoulders and core while developing balance, coordination and confidence. Practised by placing the hands firmly on the mat, bringing the knees towards the upper arms and gradually shifting the weight forwards to lift the feet, the pose requires both strength and control. Props can help make the balance more accessible and provide reassurance while you become familiar with shifting your weight onto the hands.
- Start in a squat (Malasana), feet a little apart, heels lifted or on a block
- Place hands flat on the mat, shoulder-width apart, fingers spread wide
- Bend elbows slightly, creating a shelf with the upper arms
- Tip forward, bringing knees to the backs of the upper arms (near armpits or triceps)
- Shift weight into hands as you rise onto tiptoes
- Engage core, gaze slightly forward (not down), and lift one foot, then the other
- Balance with both feet off the ground, heels drawing in towards sitting bones
- Hold for a few breaths, gradually building up to 20–30 seconds
- Strengthens arms, wrists, and shoulders
- Tones the core and improves balance
- Builds confidence and mental focus
- Develops body control and awareness
- Practise with a block under the feet to gain height
- Place a cushion in front of you to soften any fear of tipping forward
- Keep one toe on the floor as you lift the other foot to build confidence
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In this Crow Pose variation, placing one foot on a yoga brick while lifting the other leg helps create a more stable entry point into the balance. The grounded foot on the brick offers extra height and support, reducing the load on the arms while you build confidence and control. Lifting the opposite leg encourages gradual engagement of the core and shoulders, making it a useful stepping-stone towards a full Crow Pose without feeling overly demanding.
Props to Support Crow Pose (Bakasana)
Props can help build confidence and make Crow Pose more accessible while you develop strength and balance. Stand on a yoga brick to raise the feet and hips, making it easier to shift the weight forwards and gradually practise lifting one foot and then both feet from the support. A bolster can also be positioned in front of the head to provide a soft landing point while you become more confident balancing on the hands.
