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Yoga Basics: Crow Pose

Yoga Basics: Crow Pose

Crow pose, or Bakasana, is likely one of the first arm balancing yoga postures that you may tackle. In fact, when people think of arm balances, crow pose is often the first that comes to mind. Crow pose is not only fantastic when it comes to building your yoga confidence, it also develops arm and core strength.

Sometimes referred to as crane pose, crow pose is a bit tricky to learn but with regular practice can be mastered so that you can move on to more difficult variations. When it comes to any yoga pose, especially balancing postures, don’t let yourself get frustrated or hung up, it will happen when your body is ready.

There are many benefits when it comes to crow pose including:

Tones the abdominal wall

Strengthens abdominal organs to aide in lower back pain and indigestion

Strengthens arms

Stretches and strengthens the back

Stretches and strengthens inner thighs

Opens the groin

Strengthens the wrists

Builds endurance, mental focus and calm

Here’s how it works…

Start in mountain pose with your feet as wide as your mat.

2. Bend your knees and lower your hips and come into a squat. Keep your feet as close together as possible while separating your thighs so that they are a bit wider than your torso.

3. Drop your torso slightly while bringing your upper arms to the inside of your knees.

4. Press your elbows to the inside of your knees and your palms together in prayer position. This is known as garland pose.

5. Bring palms to the mat and keep them shoulder-distant apart. Make sure to spread your fingers while pressing evenly across both palms.

6. Press your shins against the back of your upper arms and draw your knees in closely to your underarms.

7. Lift yourself onto the balls of your feet as you lean forward.

8. As you continue to lean forward, lift your feet off of the floor and bring your heels toward your buttocks. If it’s too difficult to lift both feet simultaneously, attempt to lift one foot and then the other. While doing this, balance your torso and legs on the backs of your upper arms.

9. Begin to straighten your elbows. Keep knees and shins hugged closely to your armpits and forearms drawn toward the midline of your body.

This is the peak of the pose. Try touching your big toes together, draw in your belly and breathe. Hold the pose as long as you can, ideally for one minute. Release by exhaling and slowly lowering your feet to the floor coming back to Garland pose.

When first attempting crow pose, just remember that even the most experienced yogis fell when learning this pose. However, with dedication your confidence and ability will continue to grow!