Crow Pose, also sometimes called “Crane Pose,” is usually the first arm balance that yoga students learn. It is the foundational pose for most arm balances in yoga, so it’s a good idea to understand the basics of Crow Pose first. Though it may seem tricky, Crow can be a fun pose when you get the hang of it.
What You Should Know Before You Do The Asana
Do not practice this pose if you have a recent or chronic wrist or shoulder injury, or if you have carpal tunnel syndrome. Women who are pregnant should also avoid this pose. Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.
How To Do The Bakasana : Step-by-Step Instructions
1. Begin this asana by coming into the Mountain Pose.
2. Keep your feet close together, and place your hands firmly on the floor. You must ensure that your hands are shoulder width apart.
3. Now lift your hips, and make sure that your core muscles are engaged as your knees come closer to your upper triceps. If you are aiming to do the Kakasana, make a shelf with your upper arms as you bend your elbows.
4. Look forward, and gently lift your feet off the floor. Shift your body weight on the arms. Hold this pose for a few seconds.
5. Straighten your arms to come into the Bakasana.
6. Hold the pose for up to a minute. Then, lower your feet and assume the Uttanasana.
Practicing Crow Pose can be a great way to challenge your mind! It requires less physical strength than you might imagine. The real challenge is in your mindset. Keep the following information in mind when practicing this pose:
- Set a pile of blankets or a pillow in front of you. If you topple forward, you will land on something soft.
- Lift one leg at a time until you have built up strength and confidence to lift both feet together.
- Spread your fingers wide and distribute your weight evenly across both palms and all fingers.
- If your wrists hurt, shift more weight into your fingers. Curl your fingertips slightly and dig into the mat.
- Tuck in tightly! Keep your heels and buttocks drawn close together.
- Keep your spine rounded.
- Look forward as much as you can without compressing your neck. Looking back toward your heels will cause you to topple over.
- Keep your abdominal muscles drawing in and up.
- Keep your elbows tucked in toward your body — do not let them splay open to the sides.
- Straighten your arms as much as you can.
- Keep in mind that everyone falls when learning this pose!
Beginners tend to move into this pose by lifting their buttocks high away from their heels. In Bakasana try to keep yourself tucked tight, with the heels and buttocks close together. When you are ready to take the feet off the floor, push the upper arms against the shins and draw your inner groins deep into the pelvis to help you with the lift.
Modifications & Variations
Crow Pose can be fun and uplifting, but it’s important not to let yourself get frustrated if you fall out of it. If you’d like to deepen or lighten the pose, try these simple changes to find a variation that works best for you:
- If it’s difficult to lift your feet from the floor, try using a block. Come into Garland Pose on a yoga block or other firm object. This sets your feet a few inches off the floor, making it slightly easier to attempt the pose.
- For a greater challenge, more experienced students can jump back from Crow Pose directly into Chaturanga, and then continue to flow through a vinyasa.
- For another challenge, more experienced students can move directly from Tripod Headstand (Sirsasana) into Crow Pose, and then move from Crow back into Headstand.
Benefits Of The Crane/ Crow Pose
These are some amazing benefits of Bakasana/Kakasana.
- It makes the wrists and the arms stronger
- The spine is toned and strengthened.
- The upper back gets a good stretch.
- This asana improves your sense of balance and focus.
- Your mind and body are prepared for challenges.
- The abdominal region is toned and strengthened. Therefore, this asana aids digestion.
- Your inner thighs become strong.
- Your groin area is opened up.
- With regular practice, you feel strong and confident.
Now that you know how to do crow pose, what are you waiting for? While they are both advanced poses, the Bakasana is extremely challenging, and almost no one gets it right the first time. Even if you stumble, always remember that you are on the path to goodness. Practice makes you perfect – always remember this!