How to do Crow Pose in 3 steps | For Beginners | Yogbela

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How to Do Crow Pose (Bakasana)

A step-by-step guide

1. Start in a Low Squat (Malasana)

• Bring your feet hip-width apart or slightly wider.

• Knees open wide.

• Keep your heels on the floor if you can; if not, stay on your toes.

• Place your hands firmly on the ground shoulder-width apart, fingers spread.

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2. Prepare Your Foundation

• Bend your elbows slightly toward the back, like in Chaturanga, not outward.

• Lift your hips a bit higher so your knees can squeeze onto your upper arms or triceps.

• Keep your gaze forward, not down—this helps with balance.

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3. Engage Your Core

• Draw your belly in to activate your center.

• Shift your weight slowly into your hands.

• Rise to the balls of your feet, keeping knees securely on your arms.

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4. Lift Off Slowly

• Lift one foot off the ground.

• Keep breathing.

• When balanced, lift the other foot.

• Bring your big toes together if you can.

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5. Hold the Pose

• Continue looking forward.

• Straighten your arms as much as is comfortable.

• Keep the core tight and the back rounded slightly.

Beginner goal: hold for 3–5 seconds.
Intermediate goal: 10–20 seconds.

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Tips for Success

• Look forward, not straight down. This is the #1 mistake beginners make.

• Grip the mat with your fingertips.

• Rest your knees higher on your arms; low placement makes balancing harder.

• Try placing a pillow in front of you for confidence.

• Warm up wrists first (circles, table-top shifts).

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Common Mistakes

• Elbows winging outward → makes the arms collapse.

• Looking down → causes tipping forward.

• Not engaging the core → legs feel heavy.

• Knees too low on arms → hard to hold.

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Simple Progressions if You’re Not There Yet

1. Crow Pose with Toes on a Block

Balances weight shift safely.

2. One-Foot Crow

Practice lifting one foot at a time.

3. Tuck Plank Holds

Strengthens the core needed for the lift.

4. Frog Stand (from hand balancing)

A great prep for wrist, balance, and elbow placement.

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Safety Notes

• Warm up wrists, shoulders, core, and hips.

• Avoid if you have wrist or elbow injuries.

• Practice on a soft surface if falling worries you.

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