Pose library›Arm balance
Intermediate · Arm balance

Crow Pose
Bakasana

An introductory arm balance that develops coordination, confidence and upper-body strength.

Instructional illustration of Crow Pose
LevelIntermediate
Pose typeArm balance
Primary focusArms, Core

How to practice Crow Pose

  1. Squat and place the hands shoulder-width apart.
  2. Bend the elbows slightly and place the knees high on the upper arms.
  3. Shift forward until one foot, then the other, becomes light.
  4. Draw the heels toward the seat and look slightly ahead.

Practice tips

  • Practice over a folded blanket.
  • Lift one foot at a time.
Practice note: Warm the wrists and stop if you feel joint pain.
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