How to Do Crow Pose In Yoga Without Falling on Your Face


Crow pose in yoga, recognized in Sanskrit as bakasana, is a hard-to-nail arm stability that is on many yogis’ bucket lists. Those that’ve mastered it swear that it is all about perfecting your kind, however for many people, the pose usually serves as a name to go splat on the mat. However crow pose is extra than simply an intimidating arm stability—it is your probability to take flight.

This pose masterfully blends energy, agility, and psychological focus, making it a perfect launchpad for each yoga novices and adept practitioners.

Carolina Vivas, co-owner of büddhi strikes and co-founder of FlowLIFT Health says, “crow pose is far more than an arm stability; it is a deep engagement of the belly muscle mass whereas additionally stretching from the low again to the shoulder blades.” As a key posture in yoga arm balances, crow pose is an invite to harmoniously meld your bodily talent with psychological sharpness.

So, is crow a tough yoga pose? Sure—nevertheless it’s extra accessible than you suppose. With some follow and the best method, you may be amazed at how rapidly you possibly can be taught to launch gracefully into crow pose.

“Not being afraid to fall on this follow can translate to larger bravery in different areas of your life.”—Carolina Vivas

Let’s unlock this superior yoga pose, which pushes you to problem your limits and attain new heights of energy, agility, and focus. Whether or not it is your maiden voyage otherwise you’re a frequent flier, crow pose launches you into an empowering journey, enhancing your follow with the exhilarating sensation of defying gravity.

Advantages of crow pose

Strengthens belly muscle mass

Crow pose is particularly efficient for strengthening all “4 layers of belly muscle mass, from the edges to the entrance,” says Vivas. She emphasizes that this complete engagement makes it a “essential ingredient for an efficient yoga follow.”

Builds upper-body energy

This pose is a superb yoga transfer for enhancing arm and wrist energy, which makes it a wonderful alternative for these looking for to develop resilience and energy within the higher physique.

Improves stability and stability

Crow pose uniquely challenges and enhances stability and stability, partaking each the physique and the thoughts. This twin engagement helps in sustaining a robust, rooted stance throughout your yoga follow.

Will increase focus and psychological focus

Vivas says that “mastering crow pose helps you progress out of your middle, staying rooted and powerful in your follow, whereas additionally studying the way to preserve your breath calm and regular in a tough pose.” As you attempt to keep up equilibrium in crow pose, your focus and psychological focus are naturally heightened.

Promotes balanced development and well-being

Frequently training crow pose in yoga cultivates a stability between bodily energy and psychological well-being. By partaking the core, arms, and wrists, it strengthens the physique whereas bettering stability and focus, sharpening the thoughts. This mixture of bodily and psychological self-discipline makes crow pose a uniquely difficult and enriching a part of a yoga follow.

Step-by-step method for crow pose

Breaking crow pose down into steps is one of the simplest ways to follow entering into this asana. Take your time, and see which, if any, a part of the motion feels robust.

Step 1

Begin in a squat place in your yoga mat. Take just a few deep breaths to middle your self and produce your thoughts into the current second.

female yoga teacher wearing a matching blue set squats on her mat in preparation for crow pose

Step 2

Place your fingers in entrance of you on the mat, shoulder-width aside for stability. Gently place your knees in your higher arms, aiming to place them as near the armpits as doable for optimum stability.

female yoga teacher wearing a matching blue set squats on her mat with her hands on the map and knees on her triceps in preparation for crow pose

Step 3

Hold your elbows bent to begin out so you may have a shelf to your knees. Steadily lean ahead, shifting your weight onto your fingers, whereas concurrently lifting your toes off the bottom one after the other.

female yoga teacher wearing a matching blue set squats on her mat with her hands on the mat and knees bent, demonstrating an early step for crow pose

Step 4

Actively interact your core muscle mass to stabilize your physique on this place and preserve your gaze ahead to assist in sustaining stability.


Step 5

In case you have been training crow pose for some time and need to advance into the total expression of the pose, transfer towards straightening your arms. This requires vital core energy, so activate the belly muscle mass and pelvic ground whereas remembering to breathe. Concentrate on sustaining regular respiratory.

female yoga teacher wearing a matching blue set squats on her mat with her hands on the mat and knees bent, demonstrating an advanced crow pose form with straight arms

Step 6

How lengthy you need to maintain crow pose depends upon your endurance and expertise stage. Purpose to carry the pose for two to three breath cycles in case you are simply beginning out. Your wrists might really feel fatigued in case you are simply beginning to be taught, so take a break while you want one. In case you are extra seasoned, you possibly can maintain for as much as 5 breath cycles.

Step 7

To exit crow pose, slowly shift your weight again, gently reducing your toes again to the mat. Launch your arms and return to a squatting place.

Step 8

Take a second in a restful pose, comparable to kid’s pose, to acknowledge the bodily and psychological effort, permitting your physique and thoughts to assimilate the advantages of the follow.

Suggestions for mastering crow pose

Construct core energy

Actively work on strengthening your core muscle mass by means of particular workout routines like planks, boat pose, and leg raises. A powerful core is key for attaining a steady and balanced crow pose, because it helps you preserve your middle of gravity.

Concentrate on hand placement

Take note of the way you place your fingers on the mat. Vivas presents some useful recommendation: “It is vital to distribute your physique weight into each a part of the fingers for a steady base and to keep away from straining the wrists and arms.”

Unfold your fingers vast and press down by means of the bottom of every finger. This hand placement not solely gives a strong basis but additionally spreads your weight out evenly, lowering the pressure in your wrists.

Progress slowly

Begin with fundamental arm stability preparatory poses, comparable to plank or chaturanga dandasana, to construct the mandatory arm energy. Apply easier variations of crow pose, like maintaining one foot on the bottom, earlier than making an attempt the total pose. Steadily enhance the length you maintain the pose, ranging from just a few seconds to longer as you acquire confidence and energy.

Be fearless

That is Vivas’s greatest take-home level: Let go of worry.

“In case you are afraid you’ll fall, you’ll by no means enable your self to go far sufficient ahead to attain the pose. The best factor to do is to position a pillow or a bolster in entrance of you to make sure a delicate touchdown when you do find yourself going too far,” says Vivas. “Lean ahead greater than you suppose it’s essential to, and preserve making an attempt many times till you grasp it.”

Apply constantly

Folks usually ask what’s the “trick” to doing crow pose. Right here is your reply: follow, follow, follow. Common follow is vital to mastering this exhilarating asana. Persistently integrating it into your yoga routine will steadily enhance your stability and energy.

Concentrate on mindfulness and breath work

Keep aware of your breath as you follow. Easy, regular respiratory can considerably assist in sustaining stability and focus in crow pose.

Search suggestions

If doable, follow crow pose below the steerage of a yoga teacher who can present customized suggestions and changes, serving to you refine your method.

Apply endurance—and perseverance

Mastering crow pose is a journey. Be affected person with your self and acknowledge that progress takes time. Have fun the small victories alongside the best way to remain motivated.

Variations of crow pose for all ranges

Crow pose for newbie yogis

For these simply beginning, attempt crow pose with one foot remaining on the bottom.

female yoga teacher wearing a matching blue set shows how to do crow pose with one foot on the mat for beginners

  1. Start in a typical squat place. Don’t be shy about utilizing props or cushions: Keep in mind Vivas’s recommendation about placing a pillow in entrance of you when you’re afraid of falling ahead.
  2. Place your fingers on the bottom, shoulder-width aside.
  3. Carry one foot off the bottom whereas maintaining the opposite foot as a stabilizing level on the mat.
  4. Steadily shift extra weight onto your fingers, elevating the opposite foot while you really feel assured.
  5. This strategy permits rookies to get accustomed to the stability and energy required for full crow pose.

Aspect crow pose (superior)

Aspect crow introduces a twist to the normal crow pose, difficult your stability and core energy.

female yoga teacher wearing a matching blue set shows how to do side crow pose

  1. Begin in a squatting place.
  2. Twist your torso to 1 facet, putting each fingers on the mat beside you, aligned together with your twisted path.
  3. Place your knees onto considered one of your higher arms, near the armpit.
  4. Shift your weight onto your fingers, lifting each toes off the bottom, balancing on one arm.
  5. This variation provides a twist to the core, enhancing indirect energy and stability.

Child crow pose with blocks

Child crow is an accessible start line for these new to arm balances.

female yoga teacher wearing a matching blue set shows how to do baby crow pose using a block under her feet

  1. Start in a low squat together with your toes on one or two blocks.
  2. Place your fingers firmly on the mat in entrance of you
  3. As an alternative of putting your knees excessive up in your arms, place them nearer to your elbows, lowering the elevate wanted.
  4. Lean ahead, lifting one foot off the block, after which the opposite, simply sufficient to really feel the load switch to your fingers.
  5. This model is much less intimidating for these new to arm balances because it brings your stability up increased to start with and helps in constructing confidence for full crow pose.

This is the way to use two blocks, one at your toes and one at your head, to do crow pose the best approach:


Crow vs. crane pose

female yoga teacher wearing a matching blue set squats on her mat with her hands on the mat and knees bent, demonstrating crane pose, which is slightly different than crow pose
Crane pose is barely totally different than crow pose.

Crow pose (bakasana) and crane pose (kakasana) are each basic arm balances in yoga, however they differ in arm positioning, which impacts their stage of problem.

In crane pose, the arms are bent on the elbows. This creates a extra steady base for rookies or these constructing arm energy, because the knees relaxation on the higher arms. The decrease middle of gravity in crane pose makes it extra accessible and simpler to stability.

Alternatively, crow pose aspires towards straight arms. This calls for extra energy and stability, as the whole physique’s weight is supported by the straight arms, elevating the middle of gravity.

Frequent crow pose errors and the way to right them

Hand and wrist misalignment

A frequent subject in crow pose is the misalignment of fingers and wrists.

“The fingers must be firmly rooted shoulder-distance aside,” says Vivas, with the fingers unfold vast. This setup gives a steady base, distributing your weight evenly throughout your fingers. Take note of the stress in your palms and fingers, adjusting as wanted to keep up stability and scale back pressure in your wrists.

Core collapse

Sustaining core energy is essential in crow pose. A typical mistake is letting the core collapse, which might result in lack of stability and elevated issue in sustaining the pose.

Have interaction your belly muscle mass by drawing your navel towards your backbone, which helps preserve your physique compact and steady. Vivas says it might probably assist to “spherical out your again and transfer the chest and gaze ahead whereas strongly contracting the abdominals.” This engagement not solely helps your stability but additionally protects your decrease again from pressure.

Pressure within the neck

Many practitioners inadvertently pressure their neck whereas making an attempt to stability in crow pose. To keep away from this, preserve a impartial neck place by maintaining your gaze ahead and barely down. This alignment helps in balancing and reduces pressure within the neck. Keep in mind to calm down your facial muscle mass and breathe deeply, as pressure within the face can usually result in pointless neck pressure.

Keep in mind that mastering crow pose is about extra than simply bodily prowess; it is about cultivating a deep connection between thoughts and physique. In your journey, bear in mind Vivas’s phrases: “Not being afraid to fall on this follow can translate to larger bravery in different areas of your life. Mastering arm balancing postures calls for focus, perseverance, and fearlessness—qualities that may enrich all of our lives.”