Crow pose (bakasana): technique and common mistakes

What to look at

• Feet. The toes are together and the heels reach towards the seat. Lift the feet one at a time, not with a jerk. If it is hard, keep both feet on the floor or on a block.
• Knees. The knees hug the outer sides of the upper arms close to the armpits, and do not slide towards the elbows. The higher the knees, the easier the balance.
• Pelvis. The hips are higher than the heels and the weight is shifted forward. If the hips stay low, return to the squat and lean a little further forward.
• Back. The upper back is gently rounded and the belly is drawn in. The lower back does not sag, and a gathered torso helps you stay up.
• Shoulders and wrists. The palms are shoulder-width apart, the fingers wide, and the pressure is spread through the bases of the fingers. The elbows are slightly bent and point back, and the shoulders do not creep to the ears.
• Neck and gaze. Look forward at the floor in front of the hands, with the head in line with the spine. Looking at the feet shifts you forward and off balance.
• Breath. Breathe evenly and do not hold the breath. If it breaks up, lower the feet at once and rest.

What it trains

Crow builds strength in the arms, shoulders and the muscles of the torso, and teaches you to shift the weight forward without losing control. Balance needs calm attention, because sharp movements get in the way.

The pose shows how well you listen to your body: a hurried attempt almost always ends with a tip forward, while patient preparation brings stability.

Step by step

1. Lay out the mat and put a cushion or folded blanket in front of you in case you tip forward. This is a common safeguard while learning the pose.
2. Lower into a deep squat with the feet together or slightly wider than the hips and the knees wide. Place the palms on the floor shoulder-width apart with the fingers spread.
3. Bend the elbows and place the knees on the outer sides of the upper arms, as high as you can, near the armpits.
4. Exhale and shift the weight forward onto the palms. Direct the gaze to the floor in front of the hands.
5. Lift one toe off the floor, then the other if the weight stays over the hands. The heels reach towards the seat.
6. Draw the belly in and round the upper back. You may straighten the arms a little, but only while the pose stays steady.
7. To come out, lower the feet gently and return to the squat. Shake out the wrists and rest in child's pose.

At first one or two breaths are enough. Then add one breath at a time, only while the breath stays even and the wrists do not hurt. Rest between attempts: tired arms do not hold weight well.

How to tell it is going well

• The gaze is on the floor in front of the hands.
• The knees are near the armpits and the fingers are spread.
• The breath is even and the wrists are pain-free.
• A cushion lies in front in case of a tip.

Common mistakes

• Looking at the feet. Look at the floor in front of the hands. When the head drops towards the feet, the weight goes forward and you tip onto your face.
• The knees slide to the elbows. Place the knees higher, near the armpits, and squeeze the arms with them. If they will not stay, go back to the version with one toe.
• The wrists are overloaded. Spread the fingers wider, press through the bases of the fingers and do not hold the pose for long. If the wrists hurt, stop.
• Trying to jump. Do not push off sharply. Shift the weight forward slowly until a foot lifts by itself.

Variations

Easier

• One toe at a time. Shift the weight forward and lift only one toe while the other stays on the floor. This already gives the feeling of being held by the hands.
• A block under the feet and a cushion in front. Put the feet on a block so the lift is smaller, and place a cushion in front of you. With it the fear of tipping forward is easier to manage.

Harder

• Straighter arms. When the pose is steady, straighten the arms gradually without letting the knees leave the upper arms. Do this with a teacher.
• Longer and calmer. Add one or two breaths while the breathing stays even. Come out as soon as the balance starts to slip.

When to be more careful

If you have an injury, are pregnant or have questions about your health, talk to your teacher before class and, if needed, to a doctor. Choose an easier variation and stop where it is comfortable: pain is not the aim of the pose.

• If you have concerns about the wrists, shoulders or elbows, tell the teacher before class and choose a squat with the palms in front of the chest instead of crow. If the wrists hurt, the pose is not for today.
• This is an advanced pose: learn it only with a teacher, on a soft surface and with a cushion in front. If you are pregnant, tell the teacher: they can help you find a comfortable option.

Where you will meet it

• Vinyasa: crow often appears in the middle of a sequence as a balance.
• Power Yoga: it often serves as a check of arm and core strength.
• AcroYoga: it often comes as the first pose on the hands before partner work.

Paired poses

Before: Chair pose   After: Child's pose   See also: Plank pose · Downward-facing dog

Terms: Asana · Drishti   Guides: Yoga or gym · How often

Try it in class

See how the pose is taught in a live class: yoga in Goa, how to find a class near you. Find a class

Names and technique differ a little between schools. Follow your teacher, tell them about injuries and pregnancy, and ask a doctor if you are unsure.

This is a reference, not a replacement for a class. Names and technique differ between schools, so follow your teacher in class.