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The Crow Pose, or Bakasana in Pali, is one of the foundational arm balancing exercises that yoga practitioners learn. It strengthens the arms, wrists, and core, while also helping to stretch the upper back and groin areas. Though challenging at first, with regular practice, you will eventually master more advanced variations of this pose.
Steps
Practicing the Crow Pose
Start in a squat position. Known as Malasana in Pali, this hip-opening squat position is similar to the Crow Pose but done standing. This position helps you transition into the Crow Pose more easily, especially if you're a beginner or have weak arms or wrists.
- Keep your head straight and press your elbows against your knees. It's important not to push your elbows into your inner thighs to keep your chest open.
- Avoid lowering your shoulders. Draw your shoulder blades back to lift your chest.
- Gaze forward.
Place your hands on the floor. From the squat position, press both palms firmly into the floor, shoulder-width apart or slightly wider. This spacing will help you lift your body weight more easily into the Crow Pose.
- Spread your fingers wide. A wider finger spread will help improve balance once you're in the Crow Pose. If comfortable, you can slightly rotate your fingertips to face each other.
- If necessary, use a strap to keep your arms aligned. To use the strap correctly, form a loop and adjust it to be roughly shoulder-width when flattened.
Shift your body weight forward and lift your pelvis up. Transitioning from the squat position can be tricky. Gradually shift your weight onto your hands and raise your pelvis upwards to make moving into Crow Pose easier.
- If you’re in a squat, bend your elbows and bring your chest forward while transferring your body weight forward.
Place your knees on the backs of your upper arms. To move into the Crow Pose, gently bend your elbows, lift your body onto your toes, and position your knees onto the backs of your upper arms, aiming for as high as possible above your elbows. Imagine trying to tuck your knees into your armpits!
Pull the inner thighs toward your torso and push your shins into your arms.
- Engage your pelvic floor muscles (also known as the root lock) by pulling your belly button inward and lifting your pelvis.
- For easier transition into Crow Pose, consider using a yoga block under your knees. This lifts your body slightly, making it easier to place your knees on your upper arms.
Look forward. One of the key factors in balancing in Crow Pose is maintaining a forward gaze. Looking down at your hands or feet can cause you to lose balance.
- Focus on gazing straight ahead of your hands.
- If fear of falling prevents you from lifting, consider placing a cushion or blanket on the floor in front of you to reduce the impact in case you fall.
Lift one foot off the ground, then raise the other leg. Shift your body weight onto your hands by placing your knees on the backs of your arms and lifting your foot off the floor.
- Never rush into Crow Pose (or any other yoga pose)! Gently and slowly shift your weight forward until your foot lifts from the floor.
- If you're afraid of falling, begin by lifting one foot slowly, then follow by raising the other. Once you feel stronger and more balanced, lift both feet simultaneously.
- After both feet are off the ground, try bringing your big toes together and drawing your heels closer to your buttocks.
Extend your arms and lift your pelvis up. Once you're able to hold Crow Pose for a few seconds, extend your arms fully and raise your pelvis. This will help you perform the pose more fluidly and make it easier to transition to other poses if desired. You can apply certain adjustments to refine this pose.
- Stretch your arms as much as possible. Avoid letting your arms flare out to the sides.
- Lengthen your spine and use your pelvic floor muscles by drawing your belly button inward and upward.
- Practice gradually to maintain the pose for up to one minute. If you feel pain in your wrists, ensure your palms are pressing firmly into the floor.
Finish the Crow Pose or transition to another pose. After practicing Crow Pose, you can either lower yourself back into a squat or move into another pose if you're experienced. Remember to only practice poses that you can perform with correct alignment.
Practice Crow Pose from Headstand position
Practice Crow Pose from Headstand (Sirsasana II) position. Once you've mastered the Crow Pose and are an experienced yoga practitioner, you can work on transitioning from Headstand into Crow Pose.
- Sirsasana II requires strong balance and core strength.
- Only attempt this transition if you're proficient in Crow Pose and feel comfortable in Headstand.
- Remember, never rush into any yoga pose transition.
Lift your body into a Headstand position. From a forward fold with legs spread wide, begin by lifting your toes off the floor. You can either draw your knees towards your chest and raise your legs into the Headstand pose, or if you're more experienced, you can transition directly into the Headstand from this position.
- If you choose to move directly into Headstand from a forward fold with legs extended, keep in mind that it requires excellent balance and a strong core. Engaging your pelvic floor muscles will be very helpful when practicing this method.
Transition from Headstand into Crow Pose. While this adjustment is much more challenging than the standard way of entering Crow Pose, it’s also much more rewarding and can flow smoothly if done correctly. From the Headstand position, bring your knees to your upper arms and gently push into the Crow Pose.
- As with the traditional Crow Pose, ensure that your knees are as close to your armpits as possible.
- Once your knees are positioned, press into your arms and gradually shift your weight into them. This will help you land in the optimal Crow Pose.
- It will take some time to master the transition from Headstand to Crow, so practice consistently to become more skilled at this sequence.
End Crow Pose or transition to another pose. After successfully transitioning from Headstand to Crow, you can lower yourself into a squat position or transition into another pose. Always ensure you practice only those poses that you can execute with proper form.
Tips
- You can also place your forehead on a yoga block to assist with practicing Crow Pose.
Warning
- The Crow Pose is not suitable for individuals with wrist or shoulder injuries, including carpal tunnel syndrome. Pregnant women should also avoid this pose.
Items You Will Need
- Yoga mat
- Spacious area
- Cushion or pillow (optional)
- Yoga block (optional)
- Strap (optional)
