Bakasana Yoga Pose (Crow Pose) Step by Step Instructions

bakasana yoga pose (crow pose)
bakasana yoga pose (crow pose)

The bakasana yoga pose (crow pose) may at first seem complicated because you have to balance on your hands, but at home, it is still easier than other similar Yoga poses. Constantly training, getting on the beginning apprentice soon will type skills and will execute a pose bakasana yoga pose (crow pose).
Bakasana Yoga Pose (Crow Pose) Step by Step Instructions

You start squatting, with your hands between your legs and your fingers spread out to the ground, as if copying the crow’s foot. Then our body stretches forward to transfer weight to the arms and raise the legs upward until the body is held solely on the hands. The elbows are slightly outwardly bent, they work as knee supports and the weight holder of the lower half of the body.


Make sure that you have enough space and that you do not hit your head or body against the surrounding objects. Put a pillow in front of you in case of loss of balance.

As with the rest of the Yoga poses of balance, move to the execution of the bakasana yoga pose (crow pose) slowly and gradually, making sure that you overcome the stage after stage. If your wrist, shoulders and shoulder strain hurt, consult with a yoga instructor.

Important points:

• Before starting the practice of asana, be sure to warm up the body by performing joint exercises or several cycles of “Salutations of the sun.”

• If you cannot put your heels on the floor, you can stay on your toes or put under the heel of the rug, you can roll the edge of the rug.

• In the Crow’s Pose, the socks of the legs and knees are sideways 45 degrees from the pelvis. Take care that the socks do not go inside, this error can be unpleasant for your ankle and knee joints.

• Keep your back straight, without rounding the thoracic area.

• Breathing is smooth and calm, without delays.

• Muscles that do not take part in maintaining balance and body position should be in a relaxed state.

• Relax your facial muscles. During the whole practice, watch the relaxation of the muscles of the forehead, eyes, lips, chin. This will create additional ease and comfort for the whole body and mind.

If you are new or beginners in the field of Yoga you should just start with beginning to follow the yoga poses for beginners

How to do bakasana yoga pose (crow pose) Step By Step Instruction:

Reach the mental and physical balance consistently, following all seven bakasana steps. Gradually bakasana yoga pose (crow pose) will become one of the indispensable components of your yoga classes.
7 Steps of crow pose

1. Bend in the waist, hands on the width of the shoulders, and touch the palms of the floor; or you can sit down, also putting your hands on the floor, hands between your knees.

2. Widely place your fingers to spread the weight over a large area and use your hands as a lever. The palms lie flat on the floor at shoulder level, the arms are slightly arched inward.

3. Bend elbows slightly outward to get a “shelf” and climb up on the toe to touch the knees of the forearms. Your weight falls on the toes of the feet and on the arms below the shoulders.

4. Focus on the floor point. Inhale deeply and hold your breath when you carry the weight of the body from the feet to your hands. Push the body forward and lift the hips. This straightens the forearms and wrists.

5. After carrying the weight of the lower part of the body on your hands, slowly tear your feet off the ground, first one, then the second. If this movement is too difficult for you, continue with Exercise 4 to strengthen your wrists and shoulders.

6. Lift both feet from the floor. Now you have to keep the weight of the body on your hands. Keep your head up and your eyes focused.

7. Slowly lift the feet above the floor and, to keep the balance, push the body slightly forward. Breathe deeply and leave the position as soon as you feel discomfort.

Preparatory Poses

Adho mukha śvānāsana

Maintaining balance:

Bakasana Yoga Pose (Crow Pose) in conjunction with other yoga poses, such as “Peacock”, “Eagle”, “Tree” and “Triangle” constitute a cycle of equilibrium. They help restore the physical and spiritual balance and allow you to complete the yoga course. Crow pose is considered the most useful of all similar Yoga poses.

Bakasana Yoga Pose (Crow Pose) Benefits:

As in the rest of the asanas of the equilibrium cycle, the achievement of physical perfection in the Voron helps to maintain the inner balance. Crow Pose helps to find a balance between consciousness and body. Some bakasana benefits are following

1. The wrists and muscles of the hands are strengthened
2. The spine is stretched and strengthened
3. The muscles of the back are stretched
4. Improves the sense of balance and mindfulness
5. Preparing the body for more complex poses, such as a handstand.
6. Asana improves digestion
7. The inner surface of the thigh becomes strong
8. Practicing Yoga pose regularly, you will feel much more confident in yourself.

Follow up Poses

Adho mukha śvānāsana

Harmony Of The Body:

Usually, after such studies, the world is seen much brighter, as if all the shortcomings in the psyche, physical and astral bodies were eliminated. Another advantage is the attainment of concentration. You can focus all attention on keeping the body in a state of perfect balance. This exercise improves the ability to concentrate the body on yoga and not only on it.

If you are new or beginners in the field of Yoga you should just start with beginning to follow the yoga poses for beginners

Age Of Power:

This exercise especially benefits the hands, shoulders, and wrists. The stand on the hands increases their strength and flexibility. It also stimulates nerves and muscles on the hands, wrists, and forearms, stretches joints, tendons, and ligaments in a raised body. Often Crow Pose helps with tendinitis. And last but not least, the Crow pose increases your respiratory capacity, expanding the chest, and therefore helps with respiratory diseases.

Tips and Tricks:
Tips of crow pose

Here is one secret that will help you perform the exercise correctly. You need to move the body forward to maintain balance. Consciousness should be completely focused on maintaining balance, while the look is completely focused on the point of the floor in front of you. To protect yourself from falling forward, doing the Bakasana yoga pose (Crow Pose), always keep your head up, your eyes focused, and your fingers – extended and widely spaced.

If you are new or beginners in the field of Yoga you should just start with beginning to follow the yoga poses for beginners

Modifications of Crow Pose:
Modifications of crow pose
A If you are afraid of falling, place a block under the forehead.

B Bring both knees to the triceps one at a time.

Complication of the Bakasana yoga pose (Crow Pose):

1. For complication, press your hands against each other, create resistance, move the knees further back, stretching the inside of the thigh and opening the hips.

2. If desired, you can complicate the technique by adding the following dynamics: in the final version, the Bakasana yoga pose (Crow Pose) rolls from the heel to the toe and back. Try to perform the dynamics slowly and smoothly. This will help to work even more effectively to maintain balance, tone up the ankles and strengthen the muscles of the shins.

3. Remember that muscle tension should be comfortable for you. Observing the principle of Ahimsa, be careful with your body, let the whole practice be soft and pleasant for you.

4. If possible, breathe with the help of the technique of Ujaya(upward, outward, leading to success), extending each breath and exhale. The deeper and fuller your breath, the more prana will circulate throughout the body, filling you with energy. Ujaya will help feel the sound vibrations, charged with energy, calm the mind and increase concentration.

5. For added concentration, add Drishti (Sanskrit – ‘sight, intention’) – the concentration of a glance at one point. Drishti allows you to increase your concentration in asana, physical and mental presence here and now. This will help you gather the whole body and attention, maximize the focus on the practice of Bakasana yoga pose (Crow Pose).

6. Choose one of the following points to concentrate your eyes:

A Nasagra Drishti – look at the tip of the nose
B Brumadhya – look at the Interbrew
C Urdhva Antara – look up.

7. If it is good to keep a balance, try closing your eyes and even more immersed in the sensations of your body. Observe the smallest changes in the entire body, a pleasant stretching of the muscles, a straight back with strong muscles along the spine, movements of the abdomen and chest during breathing.

Feel how vital energy flows throughout the body, moves throughout the spine, on the inspiration – from the coccyx to the neck and head, on exhalation – flows down. Observe the subtle sensations in the body, soothe the mind.


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