Kråke Pose

Crow Pose , or Bakasana , is a challenging arm-balance pose that strengthens the core muscles, arms and wrists, while improving balance and focus. This is often one of the first arm balances that yoga practitioners learn, and it requires both physical strength and mental concentration.

Correct technique

How to perform Bakasana correctly:

  1. Start in a squat with your feet together, hands placed flat on the floor in front of you shoulder-width apart.
  2. Bend your elbows and lift your hips up.
  3. Place your knees on the back of your upper arms and focus on balancing your body weight forward.
  4. Press into your hands, engage your core and try to lift your feet off the ground, one foot at a time if necessary.
  5. Keep your breathing calm and try to hold the position for a few seconds, before carefully sitting back down.

Common mistakes

  • Overextended neck : Keep the neck in extension of the spine to avoid stress on the neck area.
  • Hanging elbows : Try to keep your elbows close to your body for better support and balance.
  • Avoid looking down : Keep your gaze straight ahead or on a fixed point to maintain balance and concentration.

Modifications and variations

If you're new to Crow Pose , try these modifications:

  • Block for support : Place a yoga block under your feet or forehead to practice balance without being all the way up in the bag.
  • One foot at a time : Lift one foot at a time to gradually work up to full balance.

Video demonstrations

1. Learn Crow Pose with Tara Stiles (Women)

Instructor Tara Stiles provides a detailed guide on how to master Crow Pose , focusing on technique and balance.

2. Crow Pose with Yoga With Adriene (Women)

Adriene provides a simple and educational walkthrough of Crow Pose, perfect for beginners looking to explore arm balance poses.

Number of repetitions and sets

Hold Bakasana for 5-10 seconds to begin with and gradually work your way up to 30 seconds or longer. Repeat 3-5 times to build strength and balance.

Breathing technique

Focus on keeping your breathing steady and controlled as you come into balance. Inhale to prepare and exhale as you lift your feet off the floor. Keep your breathing calm while holding the position.

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