Arm BalanceAdvanced
Crow Pose with Lift
Bakasana
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About This Pose
Crow Pose with Lift (sometimes called Flying Crow or Crane Pose) elevates the basic position by lifting the hips higher and potentially straightening the arms more. This expression requires greater strength and control than basic Crow and demonstrates mastery of arm balance fundamentals. The lifted position feels like floating.
Step-by-Step Instructions
- 1
Enter Crow Pose
- 2
Shift weight slightly more forward
- 3
Lift feet higher toward hips
- 4
Engage core to stabilize
- 5
Find lightness in the pose
- 6
Breathe with confidence
Alignment Cues
- Engage core deeply
- Steady the breath
- Maintain forward gaze
Benefits
- Shows arm balance mastery
- Requires greater strength
- Feels like floating
- Demonstrates control
- Advanced expression
- Builds toward Crane
Modifications
- Use blocks under hands
- Practice near cushion
Variations
- With extended leg
- Transition to tripod
Cautions & Contraindications
Cautions
- Keep gaze forward
- Protect wrists
Avoid this pose if you have:
- Wrist injury
- Elbow strain
Quick Facts
Primary Focus
coreSecondary Focus
shoulders
Suggested Hold
30 seconds
Tags
arm balanceconfidencecorestrength
Equipment
yoga mat
