Posture Clinic: Bakasana

Bakasana – Crow Pose

Young attractive woman practicing yoga, standing in Crow Posse, Bakasana pose, working out wearing sportswear, white pants, gray top, indoor full length, isolated against grey studio background

Bakasana, or crow pose, is an arm balance that builds strength in the upper body and abdominals.  It’s often called the gateway to other arm balances. As you fly into Bakasana you’ll notice not only how strong and capable you are, but you’ll also feel your confidence soar.

Take off in Bakasana with these steps:

  1. Start in Malasana, a deep yogic squat.  Bring your feet just a few inches apart and place your hands at the front of your mat, shoulder width apart.
  2. Begin to lean slightly forward, coming to the balls of your feet, and place your knees on the backs of your upper arms; gaze at the front of your mat, keeping your neck long.
  3. Activate your core muscles, lengthen your tailbone and squeeze your inner thighs as you continue to lean forward drawing your knees/shins up toward your armpits.  
  4. From here you might just come to your tiptoes, or lift one foot off the mat at a time.  If comfortable, you might float both feet off your mat, continuing to hug your knees toward midline and draw your heels toward your bottom.  Stay in bakasana for anywhere from 3-10 breaths. When ready, slowly release the pose by bringing your feet to your mat and then come into child’s pose for a few breaths of rest.

*Beginner’s tip: You can start with a block under your feet to bring your knees higher up on your arms

Benefits of Bakasana:

  • Strengthens arms and wrists
  • Strengthens abdominals
  • Opens groins
  • Stretches upper back
  • Improves balance

Cautions in Baksana:

  • Carpal tunnel syndrome or other wrist injury
  • Recent shoulder injury
  • Pregnancy