Crow Pose

Crow Pose, also known as Bakasana, is a popular arm balance pose that requires strength, balance, and mental focus. This pose is a great way to improve your core strength and develop stability in the wrists, arms, and shoulders. Crow Pose challenges your body awareness and helps you build confidence in more advanced yoga positions.

Correct Technique for Crow Pose

Follow these steps to perform Crow Pose correctly:

  1. Starting Position: Begin in a squat with your feet together, heels lifted, and knees wide apart. Place your hands flat on the floor in front of you, shoulder-width apart.
  2. Lift the Hips: Lift your hips upward while bending your elbows. Let your knees rest on the backs of your upper arms, close to your armpits.
  3. Shift Your Weight: Gently shift your weight forward while engaging your core muscles. Keep your gaze forward and avoid looking down.
  4. Lift Your Feet: When you feel stable, gently lift one foot at a time off the ground, trying to maintain balance with both feet lifted.
  5. Finish: Hold the position for 5-10 breaths. Lower your feet gently down and rest.

Watch this video where Adriene provides a detailed guide to Crow Pose focusing on balance and body alignment​:contentReference[oaicite:0]{index=0}.

Common Mistakes and How to Avoid Them

Here are some common mistakes in Crow Pose and ways to correct them:

  • Too Much Weight on the Hands: Remember to engage your core so you don’t put all your weight in your hands. This can put unnecessary strain on the wrists.
  • Looking Down: Avoid looking down at the ground as it can affect your balance. Keep your gaze forward for better stability.
  • Inactive Core Muscles: Always activate your abdominal muscles to support balance and avoid falling forward.
Modifications and Variations of Crow Pose

If you want to modify or challenge your Crow Pose, you can try these variations:

  • Block Pose: If balancing is difficult, you can place a block in front of you and let your forehead rest on the block for extra support.
  • One-legged Crow: Once you master the standard Crow Pose, you can lift one leg toward the ceiling for a more advanced version.
  • Baby Crow: For beginners, you can keep your toes on the ground while working on balancing the weight on your hands.

Watch this video where Tara Stiles demonstrates various variations and modifications of Crow Pose​:contentReference[oaicite:2]{index=2}.

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