Crow PoseBakasana

Bakasana, or Crow Pose, is an arm balance where you balance on the hands with the knees resting on the upper arms and the feet lifted off the floor. It builds strength through the wrists, arms, shoulders and core, and it is widely associated with developing focus and the confidence to meet a challenge. A rewarding, women-first practice to grow into, in Kolathur.

1. 1
   Start in a squat

   Begin in a low squat with the feet together and the hands flat on the floor shoulder-width in front.

   ↓ Exhale
2. 2
   Knees onto the arms

   Rise onto the balls of the feet and rest the knees high onto the backs of the upper arms.

   ↑ Inhale
3. 3
   Tip forward and lift

   Lean the weight forward into the hands and lift the feet off the floor, balancing.

   ↑ Inhale
4. 4
   Hold and release

   Hold the balance with the gaze slightly forward, then lower the feet down to release.

   • Hold

The breath leads the movement: inhale as you open and lift, exhale as you fold and lower. One full round repeats the sequence leading with the other leg.

• ✓Strengthens the wrists, forearms, arms and shoulders
• ✓Builds deep core stability and abdominal strength
• ✓Engages the hip flexors as the knees draw towards the chest
• ✓Gently stretches and opens the upper back
• ✓Is associated with building focus, balance and confidence

• Take care of the wrists, spreading the fingers wide and warming them up first, and avoid with any wrist, arm or shoulder injury
• Land on a cushion while learning so an early wobble stays safe
• Avoid during pregnancy and menstruation, and with carpal tunnel syndrome

This is general guidance, not medical advice. If in doubt, check with your doctor.

Reviewed by Sailaja Anand, yoga instructor at Anand Yoga Centre. Last updated 2026-06-14.