How To Do a Crow Pose?

Crow Pose is also called Bakasana. The technical terminology used for bakasana is the Crane pose. A few people believe that the bent arm version (beginners’ level) is crow pose, and if you keep your arms straight, it is called Crane. 

Bakasana is the first upper limb balance technique often taught to modern yoga practitioners before moving towards advanced level balance poses. It symbolizes skills, strength, and control, along with the awareness of your center of gravity. Performing Bakasana can be challenging and requires a lot of practice, but it is accessible to all levels of practitioners. 

As for beginners, it does not require absurdly open hips like in other arm balance techniques. Moreover, it does not put sudden weight on the upper limb but gradually shifts from sitting bones towards the arms. Mastering the Bakasana improves self-confidence and opens the door to much more advanced level poses requiring upper limb balance training.

The Idea of The Crow Pose

Crow pose is a combination of several body positions: deep squat in the lower body and Chaturanga and Plank in your upper body. It requires both upper and lower limbs; because of this, it is advised to have a proper warm-up of those areas before you start. This iconic pose requires you to balance the entire body on your hands, and it does feel like you could fall on your face first. But don’t worry; we’ve shared five easy steps to perform the crow pose safely. Once you master it, it will give you a sense of flying free in the air.

Steps: How To Perform A Crow Pose

Step 1:

For beginners, it is highly recommended to start with a garland pose. Garland pose, also known as malasana, is a hip-opening pose and easy to perform if you do not have enough strength in your arms and wrists. The key is to keep your head up, press the elbows against your knees, pull your shoulder blades back and open the chest. From malasana, place your hands on the floor with palms flat and fingers wide open. This will help to gain more stability in the body.

Step 2:

This next transition step from malasana is a little tricky. First, try to shift your weight onto your hands. Bend your elbows to make a 90-degree angle and move your body in a forward direction. Keep your chin slightly forward and tilt your hips towards the sky. Your feet will start to come off the ground, and you will be positioned on your toes. For this, position your knees on the triceps as high as possible. Imagine the positions as you are trying to get your knees in your armpit.

Step 3:

Keep lifting your sitting bone and acquire a higher position of the hip. Then engage your abdominal muscles and tighten them. To make the transition more accessible into the crow pose, you can place your feet on a block; it will give you extra height and a favorable knee position against upper arms. The most crucial point to remember is to maintain your balance by keeping your gaze forward. You can place a blanket on the floor if you fear falling.

Step 4:

This is the most crucial step. Engage your toes and keep leaning forward until your feet feel light. Fix your knees in the triceps and gradually lift one of the feet off the ground. Place it back and lift the other one. This will boost your confidence. When you feel more confident and balanced, try to lift both feet from the ground simultaneously. Try to move your heels closer to your buttocks and touch your big toes together.

Step 5:

Once you have achieved the crow pose, try to straighten your arms as much as your can. Focus on maintaining your body in a static position. Take a deep breath in and engage your abdominal muscles. Draw them inwards and upwards and round your spine. Moreover, make sure your palms are fully flat because you do not want to hurt your wrists. Hold this position for a few seconds on the first attempt and work towards holding it for a few minutes. Gradually lower your body to touch the ground.

Frequently Asked Questions

How Long Is The Duration of Crow Pose?

The Crow poses challenges you’re your upper body strength and ability to maintain balance. The more you practice, the longer you would be able to hold this position. Start by maintaining the crow pose for 30 seconds and gradually work your way up from there. You can still have it for 2-3 minutes with no harm.

When To avoid Performing Crow Pose?

It is advisable to avoid this posture if you have any medical condition like vertigo, as vertigo can be triggered through this pose. Furthermore, those who have injured their shoulder, elbow, or wrist should avoid putting much weight on the upper limb until it heals.

How Long Does it Take to Improve Flexibility?

As the crow pose engages the upper body, core, and groin muscles, it is a wonderful yoga pose to improve flexibility. If you practice it daily for 30 to 60 seconds for at least 3 to 4 weeks, you can see a considerable difference in your body’s overall flexibility.


Pushing the body away from the ground and balancing it on the fingers challenge coordination and balance skills. Moreover, the Crow pose strengthens the shoulders, the upper arms, the forearms, and the wrists. It also improves the tone of abdominal organs and core muscles. Ultimately, gaining more flexibility and elasticity of the spine. Learning any new pose requires mental focus, courage, and a lot of patience. Follow the easy steps given above and start practicing now.