Crow Pose

Crow Pose (Bakasana) is the foundational yoga arm balance, where the body balances entirely on the hands with knees resting on the backs of the upper arms. It is often the first arm balance that practitioners achieve and serves as the gateway to more advanced arm balances.

The Pose

Begin in a low squat. Place hands flat on the mat, shoulder-width apart. Bend the elbows slightly and lean forward, placing the inner knees onto the backs of the upper arms (as high toward the armpits as possible). Continue leaning forward, shifting weight into the hands until the feet naturally lift off the floor.

Look slightly forward at the mat — not down. The gaze point (drishti) slightly forward prevents the tendency to tip the head back, which disrupts balance.

The Psychological Component

Crow Pose is as much a mental challenge as a physical one. Most practitioners have adequate strength to hold Crow before they achieve it — the hesitation is fear of falling forward. Learning to fall safely and practice over a soft surface (a folded blanket in front) builds the confidence to lean forward enough.

Crow vs. Crane

Technically, Crow (Kakasana) has bent elbows while Crane (Bakasana) has straight arms. In practice, these names are often used interchangeably, with the bent-elbow version being far more accessible for beginners.

What It Builds

• Wrist and forearm strength
• Core engagement (the core creates a shelf for the knees)
• Shoulder girdle stability
• Balance and proprioception

Mat Requirement

Good wrist cushioning is important. A thick mat (5-6mm) or additional padding under the wrists reduces compressive force. A non-slip surface is essential — hands sliding during Crow Pose creates a risky fall.