Crow Pose, or Bakasana in Sanskrit, requires strength, focus, and playfulness. It’s a challenging yoga pose that engages the core, arms, and wrists while practicing balance and control. This can be used as a peak posture within a class, cultivating mental focus, resilience, and lightheartedness.
How do you do Crow Pose?
Step 1.
Begin in a squat position (Malasana) with your feet hip-width apart and your palms pressed together at your chest.
Step 2.
Plant your palms flat on the mat shoulder-width apart, fingers spread wide, and wrists directly under your shoulders.
Step 3.
Protract your shoulders / round your upper back as you bend your elbows to create a shelf for your knees to rest on the back of your arms/ triceps. Use your core to keep your knees connected to the backs of your arms.
Step 4.
Lean your torso forward, shifting your weight into your hands while gripping the floor with fingertips. Engage your bandhas/core for stability.
Step 5.
Lift one foot off the ground, finding balance, and then gradually lift the other foot, bringing both heels toward your glutes. You can draw your big toes together to stabilize your feet in the air to further balance.
Step 6.
Keep your gaze slightly forward to maintain balance, not down at your hands. Hold for 3–5 breaths before slowly releasing back to your squat.
Benefits of Crow Pose
Strengthens the arms, wrists, and core muscles, improving overall upper body stability.
Cultivates concentration, body awareness, and mental clarity.
Stretches and strengthens the wrists, preparing them for other advanced poses.
Overcoming fear of falling and achieving the balance in Crow Pose fosters a sense of self-trust and confidence.
Variations of Big Toe Pose
Keep knees bent the entire time for more release in the low back
Stretch legs to find more space in the hamstrings
Standing Big Toe Pose
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