Crow Pose

Bakāsana is comprised of "Baka" (crane or heron) and "Āsana" (posture/pose). It is an arm balance pose in which the body is supported entirely on the hands, knees resting on the backs of the upper arms, evoking the poised stillness of a crane balanced at the water's edge. Note: In common yoga usage, "Crow Pose" and "Crane Pose" are often used interchangeably for Bakāsana. Strictly speaking, Kākāsana (Crow Pose, from Kāka meaning crow) refers to the bent-arm variation with knees lower on the arms, while Bakāsana (Crane Pose) refers to the straight-arm variation. In most contemporary classes, Bakāsana is taught and cued as "Crow" — both names are widely accepted.

This pose builds strength in the wrists, arms, shoulders, and core, while enhancing balance and concentration. The act of lifting into Bakāsana requires not only physical strength but a quality of committed, focused attention — a willingness to shift forward into uncertainty. It is often cited as a pose that directly confronts and builds through fear, making it as much a mental practice as a physical one.

From a squat, place hands shoulder-width apart on the floor and position the knees on the outer triceps as high as possible. Shift the weight forward gradually, fixing the gaze on a point diagonally ahead, and lift the feet from the floor. Core engagement is essential throughout. For the straight-arm Bakāsana expression, work toward fully extending the elbows while maintaining the shoulder and core integration.