(Bakasana): Techniques, Benefits, Variations

Level – Advanced

Crow Pose

(Bakasana)

Crow Pose Prep & Practice

1

Beginning in Squat (Malasana) at center of mat. Bring hands forward onto mat, heels lift, feet on tiptoes. Feet may be parallel or toes turned out slightly, knees wider than hips.

2

Spread fingers and press down through knuckles as you begin to bend the elbows enough to create a shelf for your knees. Elbows hug in toward midline, low abs firm in toward spine, back rounds and tailbone lengthens toward heels.

3

Begin to lean forward, coming up high onto tiptoes, knees come onto backs of upper arms, and toes lift off the ground, one foot at a time.

4

Thighs and arms hug toward midline, abdominals are deeply engaged. Head is neutral, gaze toward mat, jaw relaxed. Breath is steady.

5

To come out of the pose, come back to Squat (Malasana) and rest in Hero (Virasana) or Child’s Pose (Balasna).

Variations/Modifications

  • Toes remain on mat
  • Toes on block
  • Forehead on block

Physical, Mental and Emotional Benefits

  • Strengthens the core
  • Develops arm and shoulder strength 
  • Promotes digestion
  • Improves balance and concentration
  • Strengthens the will and refines communication

Contraindications

  • Carpal Tunnel or Wrist Injury
  • Pregnancy
  • High Blood Pressure
  • Shoulder or Neck Injury

Thoughtful Sequencing

Mountain (Tadasana), Squat (Malasana), Crow (Bakasana), Squat (Malasana), Easy Seat (Sukhasana), Child’s Pose (Balasana).

Want more yoga pose tutorials? See more in my Yoga Pose Directory.

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