🐦

Crow Pose

Bakasana

Intermediate ⏱ 30–60 sec 5 steps

An arm balance: the palms press into the floor, the knees rest high on the backs of the upper arms and the feet lift off the floor.

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How to do Crow Pose (Bakasana)

1

Squat

Squat with your feet together and knees apart. Place your palms flat on the floor shoulder-width apart in front of you, fingers spread.

2

Set the Knees

Bend your elbows slightly backwards and place your knees high on the backs of your upper arms.

3

Lean Forward

Lift your hips, come onto your tiptoes and shift your weight forward into the hands. Gaze forward, not down.

4

Lift One Foot

Exhale, draw your belly in and lift one foot off the floor, then the other.

5

Balance

Bring your big toes together and keep the hips high. Hold for 30–60 seconds, breathing steadily, then lower your feet with control.

Balance — Crow Pose

✅ Benefits

Strengthens the wrists, arms and shoulders
Builds core strength
Develops balance and concentration
Builds confidence for other arm balances

🌿 Wellness Support

Many people find it builds focus and confidence
May help build upper-body strength

⚠️ Precautions

Stop if you feel pain in the wrists, elbows or shoulders
Place a cushion on the floor in front of you in case you tip forward
Stand on a block to make lifting the feet easier
Warm up the wrists first and lift one foot at a time

🩺 Check With a Healthcare Professional First If You Have

A wrist or elbow injury, including carpal tunnel syndrome
A shoulder injury
High blood pressure
Pregnancy — avoid; check with your doctor or midwife

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