Crow Pose
Bakasana
Crow Pose (Bakasana) is treated in the Svayam library as a arm balance practice. From a squat, place the palms firmly on the floor, bend the elbows and bring the knees onto the upper arms; shift the chest forward until one or both feet become light and lift. The emphasis is on a repeatable, breath-friendly shape rather than achieving a fixed visual depth.
Breath: Breathe continuously during setup and weight shift.
Before you practise this
This library provides general educational guidance, not individual medical advice. Modify or omit a posture when a health condition, injury, pregnancy, surgery or clinician advice makes it inappropriate.
- Work within a pain-free range and come out of the pose if you feel sharp pain, numbness, dizziness or loss of control.
- Warm the wrists and shoulders first; reduce or avoid hand loading if those joints are irritated.
How to do Crow Pose
- 1Set up the starting position and establish a stable, comfortable base.
- 2From a squat, place the palms firmly on the floor, bend the elbows and bring the knees onto the upper arms; shift the chest forward until one or both feet become light and lift.
- 3Refine the position only while the breath remains smooth and the joints feel supported.
- 4Stay for several comfortable breaths or for the duration appropriate to the practice goal.
- 5Exit slowly by reversing the entry and pause briefly in a neutral position before continuing.
What the pose is doing
From a squat, place the palms firmly on the floor, bend the elbows and bring the knees onto the upper arms; shift the chest forward until one or both feet become light and lift.
Alignment cues
- Prioritise a stable base before increasing range of motion.
- Keep the breath easy; if breathing becomes strained, reduce the intensity of the shape.
- Spread the fingers, press through the whole hand and keep the shoulder blades actively supported.
Breathing
- Breathe continuously during setup and weight shift.
- Avoid holding the breath while stabilising the pose.
Common mistakes
- Chasing depth or appearance at the expense of steady breathing and joint comfort.
- Dropping into the shoulders instead of actively pressing the floor away.
Tips for beginners
- Use blocks, a strap, wall or chair whenever a prop helps you maintain a clearer and more comfortable shape.
- Practise the weight shift and setup first; lifting both feet is optional.
Benefits
- Builds upper-body support, trunk control and weight-shift awareness.
- Encourages body awareness and a repeatable relationship between movement and breath.
- Can be scaled with props or range changes to support gradual skill development.
Variations
Make it easier
- Keep one or both feet grounded while practising hand placement and weight shift.
Standard
- Practise the described classical or commonly taught version with steady breathing and controlled transitions.
Make it harder
- Progress toward longer controlled holds or transitions only with appropriate strength and technique.
Anatomy
Anatomy fields describe broad movement emphasis rather than claiming a single muscle activation pattern; actual loading varies with proportions, variation, props and technique.
Regions worked
Joint actions
Notes for teachers
- Cue the base and direction of effort before cueing a deeper range.
- Offer at least one prop-supported or lower-intensity option.
- Teach entry and exit mechanics explicitly and avoid hands-on forcing into the pose.
Sequencing
Prepare with
Follow with
Counter pose
Practise Crow Pose with feedback
Reading the cues is one thing; knowing whether your own alignment matches them is another. Svayam's posture analysis watches you through your camera and tells you what to change - and a teacher can review the same session afterwards.
Already practising? Open Crow Pose in your library
This page is general information about a yoga posture, not medical advice. If you have an injury, a medical condition, or are pregnant, check with a qualified health professional before practising.