#35 Bakasana – Crow Pose

(LONDON) por Paula Tooths

Crow Pose, also sometimes called “Crane Pose,” is usually the first arm balance that we learn.

Perfection in asana is achieved when the effort to perform it becomes effortless and the infinite being within is reached. ∞ Patanjali


Challenge yourself and remember THERE IS NO RUSH!


  1. From Tadasana squat down with the feet a little apart, knees wider then your hips.
  2. Place your hands flat in front of you on the floor.
  3. Firm your hands down, especially the knuckle of the index finger and thumb.
  4. Lift the hips high, elbows are bend (90 degrees).
  5. Place your knees (high) on your upper arms (or squeeze the outer upper arms with your knees).
  6. Hug the knees and elbows in, exhale and round strongly through the upper back drawing your side waist up, using your abdominals.
  7. Then squeezing in and up, bring the weight forward so the elbows end up straight over the wrist.
  8. Inhale reach the heart forward and let one foot come up, if possible two.
  9. Bring the heels and big toes together and lift the heels up over time towards the buttocks.
  10. Stay for about 5/10 breaths. Come back into a squat when you are ready.

and…. If you are worried about falling onto your face, put a cushion in front of you.

Beginners: Try lifting one foot up at a time to get a feel for how far forward you need to bring yourself. Do not let your head drop. This will cause you to tip forward and lose balance. Put a blanket in front of you so you won’t be afraid of hitting your head if you fall. Everyone falls when learning this pose. You also can use a yoga block to give base to your feet till you learn the complete asana 🙂

Advanced: Once you come up into the pose, do not let your elbows splay out to either side. Work on straightening your arms. Tuck the heels in close to your butt, and jump back to Chaturanga.


  • Tones the abdominal wall
  • Strengthens abdominal organs to aide in lower back pain and indigestion
  • Strengthens arms
  • Stretches and strengthens the back
  • Stretches and strengthens inner thighs
  • Opens the groin
  • Strengthens the wrists! TRUTH! Practice.
  • Builds endurance and focus – mental focus and calm!


Do not practice this pose if you have a recent or chronic wrist or shoulder injury, or if you have carpal tunnel syndrome. Women who are pregnant should also avoid this pose. Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.

Hope you enjoyed!

See you tomorrow!!