Crow Pose, or Bakasana in Sanskrit, holds a special place in my heart—it was one of the first arm balances I learnt.
I remember the excitement (and slight fear) of lifting my feet off the ground and experiencing the sensation of balance for the first time. It’s a pose that combines strength, flexibility, and focus, and with patience and consistent practice, Crow Pose is a challenge you might like to have a go at too.
Why Practise Crow Pose?
Crow Pose offers a range of physical and mental benefits. Here’s why it can be such a great addition to your practice:
- Builds upper body strength: Crow Pose strengthens the arms, shoulders, and core, helping you develop the power needed for more advanced arm balances.
- Improves balance and coordination: Balancing on your hands requires precision, stability, and body awareness—skills that improve with practice.
- Engages the core deeply: Your core plays a crucial role in lifting and holding your body in this pose, promoting overall strength and stability.
- Stimulates digestion: As an inversion (where the head is below the heart), Crow Pose can gently stimulate the digestive system, helping with metabolism.
- Boosts confidence: Tackling a challenging pose like Crow can increase your self-esteem and show you the power of persistence. I still remember the sense of accomplishment when I first held the pose—it’s a moment that stayed with me!
Guide to Crow Pose
Ready to give it a try?
- Start in a squat: With your feet about hip-width apart, squat down with your heels lifted and your knees spread wider than your hips.
- Plant your hands: Place your hands on the floor about shoulder-width apart, fingers spread wide for stability. Your wrists should be in line with your shoulders.
- Engage your core and shift forward: Begin to lean forward, bringing your knees up toward your armpits or resting them on the backs of your upper arms.
- Drishti – Set your gaze: In Crow Pose, where you look matters. Direct your gaze (drishti) slightly forward, around 6–12 inches ahead of your hands. Avoid looking straight down or back at your feet, as this can throw off your balance. Focusing forward helps you find stability and maintain alignment in your body.
- Lift one foot, then the other: As you shift your weight forward, lift one foot off the ground, then the other, balancing on your hands.
- Find your balance: Keep your core engaged, elbows slightly bent, and body weight spread evenly between your hands. Breathe deeply and hold the pose for as long as comfortable.
Tips
- Practise near a wall: If you’re nervous about falling, start with a wall behind you to give you more confidence as you find your balance.
- Engage your core fully: The stronger your core, the lighter you’ll feel in the pose. Incorporate core exercises into your regular practice to build strength.
- Set your drishti early: Your gaze point will anchor your balance, so establish it before you lift off the ground. Keep it soft and steady to help maintain your focus and calm your mind.
- Don’t rush the process: Falling is part of learning. Embrace it! I’ve definitely taken a few tumbles myself, but they’re all part of the journey. Use a soft surface or yoga props to ease the fear of tipping forward.
- Consistency is key: Arm balances require strength and coordination, which develop over time. Keep practising and be patient with yourself.
Embrace the Journey
Crow Pose is a journey, not a destination. You don’t have to master it overnight. Celebrate each step along the way, and remember, yoga is about finding joy in the process, not perfection in the pose. Even when you fall, you’re still growing! I know from experience that each attempt brings you closer to that feeling of lightness and balance.
In our Dynamic Flow Yoga classes in Rugby, we are working towards crow pose. Join me on the mat in Houlton every Tuesday evening!