Bakasana (Crow Pose) steps, benefits and precautions


Bakasana widely recognized as Crow Pose or Crane Pose is an arm balancing posture and is meant for intermediate yoga practitioners. It challenges your core and helps to develop a sense of balance and coordination. The arms bear the weight of the whole body in Bakasana thus strengthening them. Mastering this pose opens the door for advanced arm balancing yoga postures. The key to the perfection in Bakasana is to balance the center of your gravity on the arms.Bakasana (Crow Pose) steps, benefits and precautions                                                   Image Source

The Sanskrit name Bakasana is derived from two words:

Bak: Crane (Bird)

Asana: Posture

In Asian countries, crane is considered a symbol of eternal youth and happiness. For Japanese people, Crane is a holy creature and is said to bring fortune and longevity in life as it can live up to thousand years. Isn’t that great! Let’s move ahead to know how to do Bakasana.

Bakasana Steps

Starting Position: Malasana (Garland Pose) or Squatting Position, keep your knees wide apart and arms on the inner side of your legs.

  1. Bakasana (Crow Pose) steps, benefits and precautionsWide stretch the fingers of your hands and place the palms on the floor (shoulder width apart) right in front of your feet. Point the fingers forwards and keep the elbows slightly bent.
  2. Lean forward a little in order to bring the knees close to the armpits as much as you can. Transfer your body weight to your arms completely while your toes are still on the floor.
  3. Gently press your knees against the arms and slowly lift your big toes off the floor. Raise your buttocks a little and balance the body solely on your arms.
  4. Lift your head, lengthen your neck. Look straight to focus your gaze on a fixed point. Once you have secured the balance move your feet closer so as to bring the inner edges of your feet together.
  5. Breath normally and hold the position for 5 to 15 breaths.  
  6. To come out of the pose slowly lower your feet to the floor. Relax the body taking slow and deep breaths.

Practicing Bakasana once is enough. If you feel the strength to practice again just practice raising and lowering the feet for as many times as you can. Relax in Advasana (Reverse Corpse Pose) after practicing Bakasana.

Practice Tips

  1. Some people find it more easy to lift one foot at a time and then another. Though for some it may cause trouble in balancing. Find out what works best for you.
  2. Bakasana is all about balancing the center of your gravity on your arms. So don’t rush, transfer your weight slowly on your arms while you practice.
  3. Once you become comfortable in the pose you may straighten the elbows. Also, try to place the inside of your knees on the outside of upper arm’s shin. You will find it even more challenging.
  4. In Bakasana, coordination is needed more than muscular strength.

Bakasana (Crow Pose) steps, benefits and precautionsImage Source


  • Don’t raise the buttocks too high as that put excessive stress on the arms. Don’t try to jump your feet off the floor. First, you need to transfer all your weight on your arms followed by lifting your feet off the ground.
  • People who suffer from any of this condition must avoid practicing Bakasana: recent wrist or shoulder injury, heart problems, carpal tunnel syndrome or cerebral thrombosis.
Bakasana Benefits
  1. Strengthens wrists, arms, abdomen and shoulders.
  2. Originates a sense of physical balance and coordination.
  3. Balances nervous system and strengthens the core.

Stay healthy stay strong and get the best out of life.

Here are few hand-picked articles you should read:

Share with us your experience of practicing Bakasana in the comments section below. If you found this article interesting take a moment to share it with your friends and family.

Thanks for reading. Hope you visit again soon.


Leave a Reply

Your email address will not be published. Required fields are marked *