Beginner's Guide to Crow Pose

Bakasana (Crow/Crane Pose)

Baka means 'crane'. There are many variations of Bakasana. Let us focus on the crow version which is much easier to adopt for a start. The hip stays low with the elbows bend. The crane pose is established through straight arms with knees right above the armpit.

Step by Step

Come into a squating position with your inner feet a few inches apart. Separate your knees wider than your hips and lean the torso forward, between the thighs. Draw your arms forward, then bend your elbows slightly outwards but still engage by squeezing the elbows inwards, place your palms on the floor, spread your fingers and the backs of the upper arms against the shins.
Snuggle your inner thighs against the sides of your torso, and your shins into your armpits. Lift up onto the balls of your feet and lean forward even more, taking the weight of your torso onto the backs of the upper arms. Look forward, find your centre point and round the upper back.
The next exhalation, lean forward even more onto the backs of your upper arms, to the point where the balls of your feet leave the floor until you are on your toes. Observe now as your upper body and legs are balanced on the backs of your upper arms. Gradually lift toes off the mat one at a time. As a beginner at this pose, you might want to hold here, perched securely on the bent arms.
Stay in the pose anywhere near 5 deep breaths. Slowly release with toes back on the floor and come into a squat.

Beginners Tip

Try to keep yourself tucked tight, with the heels and buttocks close together. Stay by lifting your chin and head up and looking forward to maintain your balance.

Benefits