Asana tip sheet #12 – Bakasana (Crow pose)

Bakasana, or crow pose, is a common arm balance pose found in many yoga classes and it’s awesome for just about all levels.

Literally translated, bakasana is “crane pose.” Wikipedia says: “Bakäsana (Sanskrit: बकासन, Crane Pose), is often used interchangeably with Kakasana (Sanskrit: काकासन, Crow Pose).” Good to know!!!

There are multiple steps along the way to mastering the full asana. All variations build your core strength as well as the strength in legs, shoulders, arms and wrists. Plus, they’ll help you build your confidence.

If you’re a teacher, your students can progress through each level while their feeling of “conquering the world” (or at least a challenging asana) builds. Their focus and ability to hold a difficult pose also increases, which is one of those underlying gifts of yoga. Your students can take that newly cultivated yoga skill off the mat and apply it to challenging situations in their lives.

In this version, the feet are tucked up and the knees are positioned high up near the armpits. The arms straighten completely, but that usually takes LOTS of practice.

If you’re new to this asana and it seems a bit scary, place a cushion or folded blanket in front of you to provide a soft landing should you inadvertently face plant on the way to building balance and strength. Trust me—we have all face planted! Me included!!!

Comments, thoughts? We love to hear from you!

As usual, download the pdf of this tip sheet at the bottom of this post.

asana name = bakasana

• baka = crane
• asana = seat

benefits

• Strengthens core, abs and inner thighs.
• Strengthens wrists, arms and shoulders.
• Builds an awareness of the lower bandhas.
• Stretches upper back and groin.
• Develops focus, concentration and patience.

contraindications

• Carpal tunnel
• Wrist pain
• Pregnancy
• Fear of face planting 🙂

preparations and modifications

• Lay on your back and perform pose, focusing on curling into a tight ball.
• Begin with feet a bit apart and knees closer to elbows for an easier version.
• Forearms on the mat, walk knees up arms, squeeze in, push away from floor, lifting feet. Great for building core strength!
• Begin by pressing away from floor and lifting one foot at a time to play with balance.

attitude

• Powerful defiance of gravity and all things that seek to weigh one down.

What you can do next

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New to teaching? Check out Rupali’s Transform Your Yoga Teaching: The 5 Essential Elements of Teaching an Awesome Yoga Class for an easy-to-follow system of constructing your classes that will deliver a rich experience for both you and your students EVERY SINGLE TIME.