Crow Pose (Bakasana)

Crow Pose is a foundational arm balance asana in modern yoga.

Overview

Crow Pose, known as Bakasana in Sanskrit, is an arm balance where the body rests on the hands with the knees on the upper arms. It is often the first arm balance taught to yoga students.

Method/Content

From a squatting position, the hands are placed on the floor shoulder-width apart with fingers spread. The knees are placed on the backs of the upper arms near the triceps. The body weight shifts forward as the feet lift off the floor. The gaze is forward and the core engages to maintain balance. The arms remain slightly bent in this variation.

Purpose/Benefits

Crow Pose strengthens the arms, wrists, and core while developing balance and body awareness. It builds confidence and overcomes fear of falling. The pose stretches the upper back and opens the groin.

Verification Notes

• Common entry-level arm balance in modern yoga
• Found in Ashtanga Yoga Primary Series as Bakasana