Crow Pose
Bakasana
Crow Pose is an arm balance in which you perch your knees on the backs of your upper arms and lift your feet off the floor. It builds strength, focus and confidence.
- Hold
- 3-5 slow breaths, or as long as you feel stable
- Breathing
- Breathe steadily through your nose and avoid holding your breath. Longer exhales help the belly engage and keep you calm as you lean forward.
In Crow Pose you squat, place your hands on the floor and balance your weight on your hands as your knees rest against your upper arms. It looks dramatic, but it is mostly a matter of technique, core engagement and a willingness to lean forward. It usually appears in the middle or later part of a practice, once your wrists and shoulders are warm.
This is an advanced pose, so give it time. It suits students with strong wrists, a steady Plank and Garland Pose, and some patience. Practise on a mat with a cushion or folded blanket in front of you, and ideally with a teacher nearby. Falling forward is part of learning, so make that landing soft.
In this guide
How to do it, step by step
- Warm up your wrists, shoulders and hips first: wrist circles, Cat-Cow, Plank and a few deep squats.
- Place a folded blanket or cushion in front of your mat. Stand at the back of your mat and come into a squat (Garland Pose) with your feet close together and your knees wide.
- Place your hands flat on the floor, shoulder-width apart, fingers spread wide, and press firmly through your whole palm.
- Bend your elbows slightly back, as in Chaturanga, and bring your knees as high up the backs of your upper arms as you can, close to your armpits.
- Lean forward until your weight moves into your hands and your gaze falls a little in front of you. Round your upper back and draw your belly in.
- Lift one foot, then the other, if you feel steady. Squeeze your knees into your arms and keep your toes together.
- Hold with your arms as straight as comfortable, then lower your feet gently to the floor with control and rest in Child's Pose.
Benefits
- May strengthen the wrists, forearms, shoulders and core.
- Can improve balance and body awareness.
- May help you build focus and calm confidence.
- Can gently stretch the upper back and open the hips.
Common mistakes
- Looking down at your hands: lift your gaze a little forward to keep your weight over your hands and avoid tipping.
- Knees too low on the arms: tuck them high into your armpits so they grip your upper arms.
- Hands too close to the feet: leave room by placing your hands a little further forward and bending your elbows back.
- Rushing the lift: lean slowly and only lift one foot at a time until you feel stable.
Make it easier
- Block under the feet: rest your toes on a block or stack of books, so you only need to lift slightly.
- Garland Pose with a lean: practise the weight shift with your feet on the floor.
- Cushion in front: place a folded blanket under your head or forehead so a tip forward is harmless.
Go further
- Prepare with Plank, Four-Limbed Staff Pose, Garland Pose and Boat Pose to build wrist and core strength first.
- Once steady, try straightening your arms into a taller Crow, or explore Crane Pose and Side Crow with a teacher.
Questions people ask
Why can't I lift my feet in Crow Pose?
Most people hold back from leaning forward enough. Your hips need to rise and your weight must shift into your hands. Try placing a block under your feet, squeeze your knees into your arms and place a cushion in front so you can lean with confidence.
How can I protect my wrists in Crow Pose?
Warm up your wrists first, spread your fingers wide and press evenly through your whole palm, not just the heel. If your wrists complain, stop and try a wedge or rolled mat under the heels of your hands, or practise a gentler pose.
Is Crow Pose suitable for beginners?
It is an advanced pose, but many beginners practise safe preparations such as Garland Pose, Plank and Cat-Cow. Build strength gradually, use a cushion in front and learn from a teacher. There is no need to rush into the full pose.
Be careful
Skip Crow Pose if you have wrist, elbow or shoulder injuries, carpal tunnel syndrome, high blood pressure or are pregnant, unless a teacher adapts it for you. Avoid it if you feel dizzy or unwell. Always practise with a soft landing and stop if you feel sharp pain.
This guide is for general education and does not replace advice from a doctor. Practise gently, never into pain, and speak to a qualified professional if you have a health condition, are pregnant or take medication.
