How to do Crow Pose

Crow pose (or bakasana) is one of the first arm balances that students learn in yoga. It can be a little intimidating at first, but with practice, it becomes easier and more rewarding. We’ll teach you how to do crow pose here and answer any questions you might have about the posture.

Crow pose is a great way to build strength and stability in the arms and shoulders. It also strengthens the core muscles and improves balance and coordination. Read the post to the end because, after the written instructions, there is a short video with Kino that goes into the pose in more detail.


Crow pose offers a number of benefits:

  • Strengthens the arms, wrists and shoulders
  • Improves balance and coordination
  • Enhances core strength
  • Stimulates abdominal organs
  • Increases flexibility in the back and hips
  • Opens up chest area, improving breathing


Crow pose is not suitable for everyone and should be avoided in certain circumstances, such as:

  • Recent or chronic injury to the arms, wrists, shoulders or back
  • Pregnancy (in the second and third trimester)

If you have high blood pressure, heart problems or any other serious medical condition.

Now that we understand the benefits and contraindications of crow pose, let’s learn how to do it!

How to do crow pose

Begin in a low squat with your feet hip-distance apart and your hands on the floor in front of you.

Shift your weight forward and place your knees on your triceps.

Start to lean forward, shifting your weight onto the balls of your feet and then lifting them up off the floor.

Take a few breaths here, engaging your core and pressing down firmly through the palms of your hands to keep your balance.

Stay in this position for five breaths or as long as is comfortable for you.

To come out of the pose, shift your weight back, slowly lowering your feet to the ground. Come into a low squat and rest here for a few moments before standing up fully.

Crow pose may seem daunting at first, but it is definitely possible with practice. Take it slow and be patient with yourself, and you’ll soon find your balance! Finally, here is a video with Kino MacGregor that goes into the pose in more detail:

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