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Achieve pin-straight hair without singe-ing your strands in the process.Crow pose in yoga, known in Sanskrit as bakasana, is a hard-to-nail arm balance that’s on many yogis’ bucket lists. Those who’ve mastered it swear that it’s all about perfecting your form, but for many of us, the pose often serves as a call to go splat on the mat. But crow pose is more than just an intimidating arm balance—it’s your chance to take flight.

This pose masterfully blends strength, agility, and mental focus, making it an ideal launchpad for both yoga novices and adept practitioners.

Carolina Vivas, co-owner of büddhi moves and co-founder of FlowLIFT Fitness says, “crow pose is much more than an arm balance; it’s a deep engagement of the abdominal muscles while also stretching from the low back to the shoulder blades.” As a key posture in yoga arm balances, crow pose is an invitation to harmoniously meld your physical skill with mental sharpness.

So, is crow a difficult yoga pose? Yes—but it’s more accessible than you think. With some practice and the right technique, you’ll be amazed at how quickly you can learn to launch gracefully into crow pose.

“Not being afraid to fall in this practice can translate to greater bravery in other areas of your life.”—Carolina Vivas

Let’s unlock this advanced yoga pose, which pushes you to challenge your limits and reach new heights of strength, agility, and focus. Whether it’s your maiden voyage or you’re a frequent flier, crow pose launches you into an empowering journey, enhancing your practice with the exhilarating sensation of defying gravity.

Benefits of crow pose

Strengthens abdominal muscles

Crow pose is specifically effective for strengthening all “four layers of abdominal muscles, from the sides to the front,” says Vivas. She emphasizes that this comprehensive engagement makes it a “crucial element for an effective yoga practice.”

Builds upper-body strength

This pose is a great yoga move for boosting arm and wrist strength, which makes it an excellent choice for those seeking to develop resilience and strength in the upper body.

Improves balance and stability

Crow pose uniquely challenges and enhances balance and stability, engaging both the body and the mind. This dual engagement helps in maintaining a strong, rooted stance during your yoga practice.

Increases concentration and mental focus

Vivas says that “mastering crow pose helps you move from your center, staying rooted and strong in your practice, while also learning how to keep your breath calm and steady in a difficult pose.” As you strive to maintain equilibrium in crow pose, your concentration and mental focus are naturally heightened.

Promotes balanced growth and well-being

Regularly practicing crow pose in yoga cultivates a balance between physical strength and mental well-being. By engaging the core, arms, and wrists, it strengthens the body while improving balance and concentration, sharpening the mind. This combination of physical and mental discipline makes crow pose a uniquely challenging and enriching part of a yoga practice.

Step-by-step technique for crow pose

Breaking crow pose down into steps is the best way to practice getting into this asana. Take your time, and notice which, if any, part of the movement feels tough.

Step 1

Start in a squat position on your yoga mat. Take a few deep breaths to center yourself and bring your mind into the present moment.

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Step 2

Place your hands in front of you on the mat, shoulder-width apart for stability. Gently place your knees on your upper arms, aiming to position them as close to the armpits as possible for optimal balance.

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Step 3

Keep your elbows bent to start out so you have a shelf for your knees. Gradually lean forward, shifting your weight onto your hands, while simultaneously lifting your feet off the ground one at a time.

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Step 4

Actively engage your core muscles to stabilize your body in this position and keep your gaze forward to aid in maintaining balance.

 

Step 5

If you have been practicing crow pose for a while and want to advance into the full expression of the pose, move toward straightening your arms. This requires significant core strength, so activate the abdominal muscles and pelvic floor while remembering to breathe. Focus on maintaining steady breathing.

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Step 6

How long you should hold crow pose depends on your endurance and experience level. Aim to hold the pose for 2 to 3 breath cycles if you are just starting out. Your wrists may feel fatigued if you are just starting to learn, so take a break when you need one. If you are more seasoned, you can hold for up to 5 breath cycles.

Step 7

To exit crow pose, slowly shift your weight back, gently lowering your feet back to the mat. Release your arms and return to a squatting position.

Step 8

Take a moment in a restful pose, such as child’s pose, to acknowledge the physical and mental effort, allowing your body and mind to assimilate the benefits of the practice.

Tips for mastering crow pose

Build core strength

Actively work on strengthening your core muscles through specific exercises like planks, boat pose, and leg raises. A strong core is fundamental for achieving a stable