How to Do Crow Pose: 5 Crow Pose Variations

Crow pose is a foundational arm-balancing pose that builds strength in the arms and the abdominal muscles. This pose challenges students to focus on balance and face their fear of falling. Crow pose is typically the first arm balance that students of yoga will master before tackling other more advanced and challenging arm balances like handstands.

Crow pose is known as Bakasana in Sanskrit, Baka means crane, and asana means pose. In his modern anthology of classic yoga poses, Light on Yoga: The Bible of Modern Yoga (1979), yoga master B.K.S. Iyengar describes that the body in cobra pose resembles a crane wading in a pool of water, hence the name Bakasana.

There are a variety of benefits that mastering crow can provide to you and your yoga practice:

1. 1. Enhanced core strength: Engage your pelvic floor muscles (also known as root lock or Mula Bandha) in crow pose to strengthen this essential group of muscles that support the bladder, bowels, and uterus.
2. 2. Increased ability to focus: While crow pose is foundational, it can be challenging for yogis of all levels. This pose requires you to focus your gaze on one point ahead of you while you take on the task of balancing on your hands.
3. 3. Increased body awareness: Some yogis find that the most challenging hurdle to cross while mastering crow is to bring more bodyweight into the hands. As you do this, you realize that engaging your core muscles can help support a lot of your body weight.
4. 4. Readiness for more advanced arm balances: Practicing crow pose opens the doors to many other arm balances and variations. Since you are lower to the ground in crow than in other arm balances, it’s a great place to start to face the fear of falling.
5. 5. Toning the arm muscles: Practicing crow pose regularly builds enormous strength in the triceps and upper arms while keeping the muscles long and lean.

There are a few different ways to enter into crow pose. Here is a step-by-step guide to help beginners enter the pose:

1. Start in garland pose (Malasana). Squat near the ground at the top of your yoga mat so your heels are entirely on the ground and your shoulders are inside your knees. Sit up tall and bring your hands to your heart. Center yourself with a couple of slow, deep breaths.

2. Rest your palms on the floor. Bring your palms to the floor, shoulder-width apart with your fingers spread wide. Begin to move your upper body forward.

3. Lift your trunk. Bend the elbows to create a shelf for your legs. Lift your trunk and begin to place your knees high up into the armpits. Breathe.
4. Engage the core. Inhale and shift your gaze forward between your hands or slightly in front of your hands. Engage your core muscles and come high onto your toes. Squeeze your inner thighs together and keep the elbows in tight to the body.
5. Shift forward. Exhale and lift one foot off the ground at a time, shifting your body weight forward into your hands simultaneously. Keep your gaze ahead and breathe. When your legs feel light and your body weight is shifted forward enough, both feet come up, toes together, and legs compacted into the body as much as possible.
6. Straighten your arms. Begin to straighten your arms and balance all of your weight on your hands, engaging your core muscles. Try to stay in this position for 20–30 seconds, breathing normally.
7. Come down gracefully. Exhale, bend the arms, release your legs from your armpits, and return to Malasana. Relax for a few breaths and try again.

There are many variations and modifications of crow pose for both beginners and advanced yogis. Practice the advanced variations under the guidance of a certified yoga instructor.

1. 1. Beginner technique to enter Bakasana: Place a blanket or pillow at the top of your mat. Start in Malasana, but bring your head down to the blanket or pillow first. Make space for your knees in your armpits and begin to step the feet forward. Lift your head off the ground slowly and enter the pose from here.
2. 2. Advanced technique to enter Bakasana: If you have mastered coming into crow pose from the beginner position, try entering the Sirsasana II pose (tripod headstand). Come into the tripod headstand position first, bring your knees to your triceps, and push yourself back into a crow using your core muscles.
3. 3. Advanced technique to exit Bakasana: If you feel comfortable and lightweight in crow pose, you can jump back into a low plank position with elbows bent and go through a chaturanga.
4. 4. Side crow (Parsva Bakasana): In this variation, you begin as you would a traditional crow pose. After you place your hands on the ground, you pivot on the balls of your feet, so both knees face either the left or right side of your yoga mat. Next, lift your trunk and balance both legs on one upper arm. Try the other side to stay balanced.
5. 5. One legged crow (Eka Pada Bakasana): In this advanced variation, follow the steps to enter into the traditional crow pose, but only plug one leg into your armpits and lift the other leg up and behind you, balancing on both hands with one leg in crow and one leg extended long behind you.

In the West, yogis use either crow pose or crane pose to refer to Bakasana. Some yoga schools teach that crane pose and crow pose are two different poses, one with straight arms (crane) and one with bent arms (crow). However, most yoga instructors and schools of yoga in the West refer to the pose’s entire evolution as crow pose.

Proper form and technique are essential to ensure the safety and effectiveness of a yoga practice. If you have a previous or pre-existing health condition, consult your physician before practicing yoga. Postures may be modified based on your individual needs.

Unroll your mat, get a MasterClass Annual Membership, and get your om on with Donna Farhi, one of the most celebrated figures in the world of yoga. Follow along as she teaches you the importance of breathing and finding your center as well as how to build a strong foundational practice that will restore your body and mind.