Arm BalanceIntermediate
Crow Pose Setup
Bakasana
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About This Pose
Crow Pose Setup teaches the foundational elements needed for successful Bakasana: hand placement, hip height, knee-to-arm contact, and forward weight shift. This preparation is crucial—rushing into Crow without proper setup often leads to frustration or falls. Taking time with setup builds the confidence and body awareness for lift-off.
Step-by-Step Instructions
- 1
Start in a deep squat
- 2
Place hands shoulder-width on the floor
- 3
Spread fingers wide and grip the mat
- 4
Bend elbows slightly backward
- 5
Place knees on the backs of upper arms
- 6
Lean forward shifting weight into hands
Alignment Cues
- Engage core strongly
- Lift gaze slightly forward
- Press through all ten fingers
Benefits
- Establishes foundation
- Teaches proper placement
- Builds confidence
- Prevents frustration
- Creates body awareness
- Essential first step
Modifications
- Use a block under feet
- Practice against a wall
Variations
- Tiptoe balance
- One foot lifted
Cautions & Contraindications
Cautions
- Keep elbows bent
- Avoid wrist strain
Avoid this pose if you have:
- Wrist injury
- Shoulder pain
Quick Facts
Primary Focus
shouldersSecondary Focus
core
Suggested Hold
30 seconds
Tags
arm balancestrengthcorepreparation
Equipment
yoga mat
