Crow Pose



In Sanskrit, “baka” means crane and “asana” means yoga pose. Hence the Crow Pose is also known as the Crane Pose.


How to: Crow Pose

Begin from a squatting position in which your feet are hips’ width apart. You may also place your feet on a thick blanket if you like. Now widen your knees more than the hip width and bend your torso forward between your thighs. Reach out with your hands and place them on the ground in front of your legs. Your shins should be placed against the backs of your upper arms.

Insert your shins in your armpits, and bend your upper arms so that are as low to the ground as possible. Now slowly raise yourself by lifting off your feet, and then transferring your whole body weight on to the backs of your upper arms. Try to keep your tailbone near to your heels as you make your spine as round as possible.

Exhale and bend yourself more forward so that your feet are completely off the ground. Try to balance yourself on your bent arms.

To progress further in the pose, slowly begin to straighten your arms. When seen from a side view, your knee will look glued to your straight armpits. You may look downward or forward but make sure your posterior neck doesn’t get crunched.

Remain in this position from 20 to 60 seconds. To gracefully exit, exhale and release yourself down back into the squatting position.


Benefits of Crow Pose

The Crow Pose has the following benefits to offer:

  • Provides strength to arms and wrists.
  • Stretches the lower and upper back.
  • Tones the organs situated in abdomen.
  • Increases inner thigh flexibility and strength.

For newcomers to yoga, Bakasana is a slightly difficult pose, and initially may require a few sessions before it can be done fully. Avoid the mistake of having a gap between your hips and the heels which is an incorrect and easier way to perform this yoga pose. You may keep your arms bent, and then rest in that position until you are ready to straighten your arms in the subsequent repetitions.

For advanced yogis or athletes, the Crow Pose is quite beneficial in providing adequate strength to the wrists. Even the experienced students may a feel a lot of stress in their wrists. To lessen that, you may curl your fingers a bit instead of laying them down flat.

Also, be sure that the hands are aligned perfectly under the inner side of the shoulder bones, and the abdominal muscles are strongly lifted and engaged in the pose.  These 2 moves are the best to reduce wrist strain because they position the body to be light and easy.

Avoid this pose or consult your yoga instructor in case you suffer from the following:

  • Carpal tunnel syndrome
  • Pregnancy

Be ready to fly freely as you master the Crow Pose.