HOW TO: Crow Pose (Bakasana)


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Recently I posted a sequence to build upper body strength as well as a video to build core strength.  Achieving arm balances like Crow Pose requires a strong upper body and core as well as the ability to focus to maintain your balance.  Arm balances can be a lot of fun and starting with Crow Pose is a good place.  If you are new to arm balances I recommend placing a pillow or blanket in front of you as it is possible to fall forward in this pose and hitting a soft pillow is much better than hitting your face on a hard surface or getting rug burn on your face from smashing into the carpet.

Begin in a Wide Squat pose with your feet slightly wider than your shoulders.

Bring your torso forward between your knees and place your palms on the mat in front of your body about shoulder width apart.  Keep your fingers spread wide.

Draw your knees in close to your armpits and lift your sitting bones as high as possible, coming onto your toes.

Slowly lean forward, engage your core muscles and begin to lift one foot and then the other off the ground.

Draw your feet up towards your sitting bones and gaze forward and down.

Hold for as long as you can or about 30-60 seconds.

Strengthens and tones the core muscles

Strengthens the upper back, groin muscles, upper arms, forearms and wrists

Improves balance and concentration




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2 Responses to HOW TO: Crow Pose (Bakasana)

  1. still working on mastering this poses but i love it. makes me feel strong and grounded!!


  2. Chelsea says:

    Sweet I’m definitely going to check out your core strength video. I never realized how weak my core was until I started yoga!


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