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An Easy Guide to Crow Pose, or Bakasana

Work your yoga practice with our easy guides to great yoga poses.Crow Pose, or Bakasana, is a yoga pose which strengthens the hands, arms, shoulders, inner thighs and abdominal muscles. It also increases physical and mental balance.

Watch a clip

Crow Pose, or Bakasana, is fun - you're not that far from the floor so falling isn't so scary, but you get all the benefits of a strong arm balance. 

We like to imagine that we're five years old in this yoga pose - somehow it helps! 

 

Watch a clip for this yoga pose 

 

How to do Crow Pose, or Bakasana, in easy steps

Step 1:

Stand in Mountain Pose (Tadasana) with the feet together. Bend down and place the hands in front of the feet.

Step 2:

If you're new to the pose, you might want to stand with your heels on a block. The height raises the seat, making coming into the pose easier.

Step 3:

Squat, arms extending in front of you. 

Step 4:

Bend the knees and elbows to the sides, move the upper body forward between the knees.

Step 5:

Nestle your knees onto the back of your upper arms, lift onto the balls of your feet and raise your heels from the floor. Keep the feet together.

Step 6:

On an exhalation, lean into your arms and raise the feet towards the buttocks. Raise one foot at a time if you find lifting both challenging.

Step 7:

Straighten the arms and raise the trunk and legs as high as possible, keeping everything tucked in tight. Reach forward through the crown of your head.

 
 
Step 8:

Balance and breathe evenly for 5 to 10 breaths. 

Step 9:

To come down, exhale, bend the elbows and bring the feet gently to the ground.


Image: Ariadne Vickers

Yoga pose category:  Weight on hands 

Level: 2 

Crow Pose, or Bakasana, is an arm balance that looks much scarier than it is to practice. It is a yoga pose that challenges yogis to focus on lifting, rather than falling – so it’s great for building body and spatial awareness. 

If you are brave enough to let go of the fear of falling, you too can fly in Crow Pose. 

 

Sanskrit words meaning: 

Baka – Crane 

Asana – Pose 

Baka in Sanskrit translates into crane, even though this yoga pose is most commonly referred to as Crow Pose. The name refers to the resemblance to a crane wading in a pool of water. 

 

Yoga pose health benefits: 

Like all yoga poses, Crow Pose has many health benefits. Use it to help with the following health conditions: 

Stress 

Balance issues 

Posture 

 

Yoga pose contraindications: 

Don’t practice Crow Pose if you have any of these health conditions: 

Wrist injury 

Pregnancy 

Hand injury 



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Lucy Edge 

is a yoga advocate and writer with three yoga books to her name, including the beloved travel memoir Yoga School Dropout. She writes regularly for the national press, has authored over 150 guides to types of yoga and yoga poses, discovered nearly 250 proven health benefits of yoga through her painstaking classification of 300 clinical studies, and collected more than 500 personal testimonials to the real life benefits of yoga. She is also the creator of our yoga shop – YogaClicks.Store – handpicking yoga brands that are beautifully made by yogis committed to environmental and social sustainability.

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