Bakasana — Crow Pose

Bakasana — Crow Pose (बकासन)

Bakasana, from the Sanskrit baka (crane or crow), is the most accessible arm balance and typically the first one practitioners learn. Knees rest on the backs of the arms while weight shifts forward onto the hands. This pose teaches weight transfer, upper body strength, and the courage to lean forward despite the fear of falling.

Therapeutic Benefits

• Arm and shoulder strengthening — deltoids, triceps and forearm muscles work intensely to support body weight.
• Deep core activation — transverse abdominis and obliques stabilize the pelvis in the air.
• Improved concentration — balance demands total attention, developing mental presence.
• Wrist strengthening — prepares for more advanced inversions.

Anatomy Involved

Anterior deltoids and pectoralis major stabilize the shoulders. Triceps maintain partial elbow extension. Transverse abdominis and obliques keep hips elevated. Serratus anterior protracts the scapulae. Hip flexors (psoas, iliacus) pull knees toward chest.

Step-by-Step Instructions

Step 1 — Preparation

Squat with feet together, knees apart. Place hands on floor shoulder-width apart, fingers spread.

Step 2 — Knee Placement

Rise to toes. Place knees high on the backs of arms (triceps), as close to armpits as possible.

Step 3 — Weight Transfer

Lean slowly forward, elbows slightly bent. Gaze at a point on the floor ahead of hands. Feel weight shift into palms.

Step 4 — Liftoff

Continue leaning until feet lift naturally. Squeeze heels toward buttocks. Firmly engage the core.

Breathing and Duration

Hold 5 to 8 breaths. Keep breathing fluid despite effort — never hold your breath.

Contraindications

• Wrist injury (carpal tunnel syndrome)
• Shoulder injury
• Pregnancy

Modifications

• Beginner: place a cushion in front of face for confidence, lift one foot at a time, use a block under feet for height.
• Advanced: straighten arms fully (Crane Pose), transition to Sirsasana or Chaturanga.

Target Audience

Bakasana is the gateway to arm balances. Recommended for intermediate practitioners wanting to build upper body strength and inversion confidence.