Crow
Crow Pose - Bakasana - is one of those shapes that instantly comes to mind when people think of arm balances. It looks strong, playful, and maybe even a little intimidating at first glance. But the truth is: this pose is both challenging and accessible. It doesn’t require extreme hip flexibility or years of acrobatics training. Instead, it asks for focus, a little core strength, and the willingness to lean into the unknown (literally).
When you finally catch that moment of balance - when your toes float up and your weight shifts forward - you feel a burst of confidence and surprise: I’m stronger than I thought. That’s part of why Crow Pose is such a favorite. It’s more than just an arm balance; it’s a reminder that courage often lives in the small act of trying.
Crow vs. Crane
Technically, “Bakasana” translates to Crane Pose. But in American yoga classes, you’ll almost always hear it called Crow. Some teachers make a distinction - bent arms as Crow, straight arms as Crane. For simplicity’s sake, I’ll stick with Crow here.
Why Practice Crow?
Crow is the foundation for a whole family of arm balances: Side Crow, One-Legged Crow, even transitions into Chaturanga or handstand hops. Think of it as the gateway arm balance. Once you’ve felt that forward lean and hand-to-floor connection, other poses start to feel more possible.
Warming Up for Crow
Crow blends the upper-body work of Plank and Chaturanga with the deep hip opening of a squat. It also relies heavily on your inner thighs and core. A smart warm-up might include:
Sun Salutations with Low Lunges to mobilize the hips.
Core work like Boat Pose or forearm planks to wake up the abdominals.
Hip openers like Malasana (yogi squat) or Happy Baby to prepare for folding forward.
How to Practice Crow Pose
Start in a squat. Feet close together, knees wider than your shoulders.
Lean forward. Bring your torso between your thighs and reach your arms forward, fingertips on the floor.
Place your hands. Palms go flat on the floor, shoulder-width apart, a little in front of your shoulders.
Set up the connection. Bend your elbows slightly and hug your shins into the backs of your upper arms. Engage your core - navel toward spine.
The lean (this is the secret). Instead of “lifting” your feet, shift your weight forward until your toes naturally float off the floor. Keep looking slightly ahead - not straight down - to help with balance.
Hold and breathe. Once you’re balanced, press the floor away, hug everything toward center, and take a few steady breaths.
Exit. Lower your toes with control. Or, if you’re feeling adventurous, shoot the legs back into Chaturanga.
What If I’m Not There Yet?
Crow Pose is simple, but not easy. If you’re working toward it:
Build upper-body strength with Plank, Chaturanga, and push-ups.
Strengthen your core with Boat Pose, Hollow Body holds, or even practicing the Crow shape on your back.
If the squat feels too tight, lean on Happy Baby Pose and other hip openers.
And remember: it’s not about nailing the “perfect” arm balance. Even leaning forward and lifting one toe at a time counts as progress.
Crow Pose is really about curiosity. The moment you shift your weight forward and trust your hands, you realize you can do more than you thought possible. That lesson - the little spark of surprise and strength - is worth far more than the shape itself.