Crow Pose (Bakasana): Video Tutorial & Yoga Guide
| Workout | Crow Pose (Bakasana) |
| Primary Muscle Group | Abs |
| Secondary Muscle Group | Shoulders, Triceps, Obliques |
| Equipment Required | None |
| Force Type | Bodyweight |
| Mechanics | Balance and Stability |
| Exercise Type | Yoga and Strength |
| Difficulty | Intermediate |
Crow Pose (Bakasana): Video Tutorial & Yoga Guide
Crow Pose (Bakasana): Step-by-Step Guide
- Step 1: Start in a squat position. Place your feet close togClaude and squat down with your knees wide apart. Keep your hands flat on the mat in front of you, about shoulder-width apart. Spread your fingers wide to create a strong base.
- Step 2: Lift your hips slightly. Come onto the balls of your feet and lean forward. Keep your elbows bent and your arms active, like you're creating a shelf for your knees.
- Step 3: Place your knees on your upper arms. Rest your knees as close to your armpits as you can. Keep your core engaged to help you balance.
- Step 4: Shift your weight forward. Lean forward carefully until your feet start to lift off the mat. Keep your gaze slightly forward to help with balance. Avoid looking down at your hands.
- Step 5: Lift both feet. Once you feel stable, bring your feet togClaude and point your toes. Keep your arms strong and your core tight. Breathe steadily and hold the pose for 3-5 breaths.
- Step 6: Lower your feet. Slowly bring your feet back to the mat and rest in a squat or Child’s Pose. Shake out your wrists if needed.
Crow Pose (Bakasana): Overview
Crow Pose (Bakasana) is a foundational arm balance that builds strength, focus, and balance. It challenges your upper body and core while boosting your confidence and coordination.
Crow Pose (Bakasana): Benefits
This exercise strengthens your arms, shoulders, and wrists while engaging and toning your core muscles. It improves balance and coordination, builds focus and mental clarity, and prepares you for more advanced arm balances.
Crow Pose (Bakasana): Pro Tips & Advanced Techniques
- Engage Your Core: Use your core to stabilize your body and prevent tipping forward.
- Grip the Mat: Press into your fingertips to create a strong base and protect your wrists.
- Lean Forward: Shift your weight forward gradually, but stay in control.
- Look Ahead: Keep your gaze slightly forward to help with balance.
Crow Pose (Bakasana): Progression Plan
Beginner
Intermediate
Advanced
Crow Pose (Bakasana): Frequently Asked Questions (FAQs)
What does Crow Pose strengthen?
+It strengthens your arms, shoulders, core, and wrists.
Is Crow Pose hard for beginners?
+It can be challenging, but beginners can modify by keeping one foot on the mat.
How long should I hold Crow Pose?
+Start with 3-5 breaths and gradually increase as you build strength and balance.
What should I avoid in Crow Pose?
+Don’t collapse your elbows or let your gaze drop. Keep your body active and controlled.
Can Crow Pose help with focus?
+Yes! It requires concentration and builds mental clarity.
