Arm BalanceIntermediate
Crow Pose
Bakasana
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About This Pose
Crow Pose (Bakasana) is yoga's gateway arm balance, teaching the fundamental skills of weight shifting, core engagement, and wrist loading that apply to all arm balances. In this compact position, the knees rest on or near the backs of the upper arms while the feet lift off the floor. Success requires more technique than strength.
Step-by-Step Instructions
- 1
From squat, place hands on the floor
- 2
Bend elbows and create a shelf
- 3
Place knees on backs of upper arms
- 4
Shift weight forward into hands
- 5
Lift one foot, then the other
- 6
Draw heels toward hips
Alignment Cues
- Press hands down firmly
- Engage core continuously
- Gaze slightly forward
Benefits
- Gateway arm balance
- Teaches weight shifting
- Builds wrist strength
- Develops core engagement
- Foundation for arm balances
- Technique over strength
Modifications
- Use block under feet
- Keep toes touching floor
Variations
- Extended arms
- One leg extended
Cautions & Contraindications
Cautions
- Warm wrists thoroughly
- Avoid locking elbows
Avoid this pose if you have:
- Wrist injury
- Shoulder pain
- Carpal tunnel syndrome
Quick Facts
Primary Focus
shouldersSecondary Focus
core
Suggested Hold
30 seconds
Tags
arm balancecorefocusstrength
Equipment
yoga mat
