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What Is the Crow Pose?

Jessica Ellis
Jessica Ellis
Jessica Ellis
Jessica Ellis

Crow pose, also known as bakasana or crane pose, is an arm-balance position in yoga. Done correctly, it can help strengthen the core and triceps, and increase hip flexibility. Crow pose may look difficult at first, but with a little practice it can be achieved even by yoga beginners.

To move into crow pose, it is easiest to start in a deep squat, with feet a few inches apart. Placing hands on the floor in front of the body, bend the arms and widen the thighs, so that the inner thighs are squeezing against the upper arms or resting on top of the triceps. From this position, shift weight forward slowly, shifting the weight from the feet into the upper arms. As the body leans forward, the head should be lifted; crow pose does not put any weight on the head.

Yoga can be used as a gentle way to lose weight.
Yoga can be used as a gentle way to lose weight.

From this point, crow pose can be modified to suit the skills of the practitioner. Beginners can practice taking one foot off the floor, letting the weight of the leg rest on the arm. The feet can then be shifted, letting the beginner test out the feeling of balance on each side. By shifting the feet faster, a beginner can work toward being able to take both feet off the ground. The one foot method is sometimes known as “baby crow” pose.

The crow pose can strengthen the triceps muscle group.
The crow pose can strengthen the triceps muscle group.

For a more advanced version, as the body leans forward, both feet come off the floor. This is the traditional variation of crow pose, relying on arm and core strength and flexibility. When balancing on the arms, focus turns to careful, measured breathing as the practitioner holds the pose. It's not uncommon to fall over a few times while establishing crow pose, but once properly balanced, it can be held for quite a while.

Building core strength through abdominal workouts may help some people hold crow pose longer.
Building core strength through abdominal workouts may help some people hold crow pose longer.

Further advanced practitioners may be able to move onto more difficult variations of crow pose once the traditional form is mastered. For an advanced crow, knees are placed high up on the triceps to begin, rather than close to the elbows as in baby or traditional crow. Hips are also held well above the shoulders, rather than just slightly above them as in the simpler version. After feet are lifted off the floor, the arms are slowly straightened, so that knees balance near the armpits. This variation takes considerable practice and arm strength to manage, and some yoga experts do not recommend advanced crow pose to those with neck injuries, pregnant women, or new practitioners.

Jessica Ellis
Jessica Ellis

With a B.A. in theater from UCLA and a graduate degree in screenwriting from the American Film Institute, Jessica is passionate about drama and film. She has many other interests, and enjoys learning and writing about a wide range of topics in her role as a WiseGEEK writer.

Learn more...
Jessica Ellis
Jessica Ellis

With a B.A. in theater from UCLA and a graduate degree in screenwriting from the American Film Institute, Jessica is passionate about drama and film. She has many other interests, and enjoys learning and writing about a wide range of topics in her role as a WiseGEEK writer.

Learn more...

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    • Yoga can be used as a gentle way to lose weight.
      By: Antonioguillem
      Yoga can be used as a gentle way to lose weight.
    • The crow pose can strengthen the triceps muscle group.
      By: blueringmedia
      The crow pose can strengthen the triceps muscle group.
    • Building core strength through abdominal workouts may help some people hold crow pose longer.
      By: Mat Hayward
      Building core strength through abdominal workouts may help some people hold crow pose longer.
    • Performing yoga on a regular basis may help reduce chronic back pain.
      By: Photographee.eu
      Performing yoga on a regular basis may help reduce chronic back pain.