Kakasana — Crow Pose (bent arms)

Kakasana — Crow Pose bent arms (काकासन)

Kakasana, from the Sanskrit kaka (crow), is often confused with Bakasana. The key difference is arm position: in Kakasana, elbows remain bent creating a shelf for the knees, while Bakasana is practiced with straight arms. Kakasana is typically the first step in learning arm balances.

Therapeutic Benefits

• Introduction to arm balances — bent elbow shelf offers more stability and confidence.
• Progressive arm strengthening — triceps and biceps work in synergy.
• Core activation — deep abdominals keep pelvis elevated.
• Proprioception development — teaches center of gravity awareness and control.

Step-by-Step Instructions

Step 1 — Squat Position

Squat with feet together, place hands shoulder-width on floor, fingers spread.

Step 2 — Arm Shelf

Bend elbows back (not sideways) to right angles. Place knees on back of triceps, as high as possible.

Step 3 — Progressive Tilt

On toes, lean torso forward. Fix gaze 20cm ahead of hands. Gradually transfer weight.

Step 4 — Hold

When feet lift, draw heels to buttocks. Keep elbows over wrists. Breathe calmly.

Breathing and Duration

5 to 8 breaths. Progressively increase duration over sessions.

Contraindications

• Carpal tunnel syndrome
• Recent wrist or shoulder injury
• Advanced pregnancy

Modifications

• Beginner: cushion in front of face, lift one foot at a time, block under feet.
• Advanced: transition to Bakasana (straight arms), then to Sirsasana or Chaturanga.

Target Audience

Kakasana is the perfect introductory arm balance. Recommended for beginners and intermediates building confidence and foundational strength.