Bakasana(Crane pose) Crow Pose

Bakasana (crow pose or crane pose) is an intermediate balancing posture. The whole body weight is balanced on the arms strengthening the core, improving muscle coordination, balance and increasing the overall body strength. The key to perfection in Bakasana is to balance the center of gravity on the arms.

Bakasana or Bakdhayan asana, also known as Crane Pose or Crow Pose, is a balancing asana in yoga. It is a beginner arm balance that strengthens the wrists, arms, and core.

Bakasana (Crane pose) – Crow Pose Steps

Starting Position: Malasana (Garland Pose) or Squatting Position, keep your knees wide apart and arms on the inner side of your legs.

1. Wide stretch the fingers of your hands and place the palms on the floor (shoulder-width apart) right in front of your feet. Point the fingers forwards and keep the elbows slightly bent.
2. Lean forward a little in order to bring the knees close to the armpits as much as you can. Transfer your body weight to your arms completely while your toes are still on the floor.
3. Gently press your knees against the arms and slowly lift your big toes off the floor. Raise your buttocks a little and balance the body solely on your arms.
4. Lift your head, lengthen your neck. Look straight to focus your gaze on a fixed point. Once you have secured the balance move your feet closer so as to bring the inner edges of your feet together.
5. Breath normally and hold the position for 5 to 15 breaths.  
6. To come out of the pose slowly lower your feet to the floor. Relax the body taking slow and deep breaths.

Bakasana (Crane pose) – Crow Pose

Bakasana (Crane pose) – Prep Pose for Crow Pose

Remember to warm up before practicing crow pose. Before teaching crow pose, prepare by teaching some or all of the following postures.

• Happy Baby
• Cat/Cow
• Lizard Pose
• Seated or Reclined Crow Pose
• Malasana- Yoga Squat
• Chaturanga Dandasana
• Boat Pose & Half Boat
• Wrist therapy

Health benefits of Bakasana (Crane pose) – Crow Pose:

• arms Strengthen, core to help hold you up.
• Strengthens glutes and adductors.
• Strengthens shoulder stabilizers.
• Prepares you for most other arm balances.
• It helps make your wrists stronger.
• Stretches your upper back and groin.
• Your spine is toned and strengthened.
• The pose can improve your sense of balance and focus.
• Helps to build confidence, courage and combat fear.

Bakasana – Crow Pose Precautions & Contraindications

• If you have a wrist injury, you may want to avoid the pose. You could also use a yoga wedge to reduce strain. See the Modifications below.
• If you have any injury to your hips, knees, wrists, or shoulders, then it is best to avoid practicing the full expression of Bakasana. Modify the pose with props or support instead. See the Modifications section below.
• If you have a hiatal hernia, you should heal fully before attempting this pose.
• If you have vertigo, this pose will likely be difficult.
• Caution is recommended for students with heart problems, carpal tunnel syndrome, or cerebral thrombosis.
• Avoid if suffering from spondylitis.
• If you have blood pressure difficulties it is likely best to avoid this pose.

What level is crow pose?

Crane Pose (Bakasana) the arms are straight like that of the crane bird. In Hatha Yoga, Crow Pose is considered in arm balancing category of poses and can be considered as an advance level yoga pose.

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