How to Do Bakasana Pose | Crow Pose

Crow Pose, or Bakasana, is often that first “aha!” moment when it comes to arm balances. It’s an invigorating pose that really helps us tap into our inner strength and find a sense of playfulness on the mat. By shifting our weight and finding that sweet spot of balance, we get to strengthen the arms, tone the core, and give our focus a serious boost.

We love this pose because it’s such a great metaphor for life—it’s all about trust, patience, and not being afraid to fall (and if you do, we just laugh and try again!). Whether you’re just starting to lift one toe off the ground or you’re feeling steady in the air, there is so much magic to be found in the process of taking flight.

In this guide, we’ll walk through how to find your foundation and feel into this empowering balance in a way that feels good for your body today.

How To Do Bakasana (Crow Pose)

Find your solid foundation
Start in a low squat with your feet slightly apart. Place your palms flat on the mat in front of you, spreading your fingers wide like starfish to create a really solid base. If your wrists feel a bit tight, you can always turn your hands slightly outwards.

Snuggle your knees high
Lift your hips high and place your knees onto the backs of your upper arms, as close to your armpits as you can get them. Think about hugging your elbows in toward your midline so they don’t splay out to the sides.

Shift your weight forward
Shift your weight forward into your hands, keeping your gaze (your drishti) slightly ahead of your fingers rather than looking back at your feet. This helps keep your chest open and prevents that “tipping forward” feeling. If you’re worried about your face meeting the mat, place a cushion or a block in front of you for a “crash pad”—it’s a total game changer!

Take flight and breathe
Engage your belly and try lifting just one foot off the floor, then maybe the other. Squeeze your big toes together and draw your heels up toward your glutes. Remember to breathe deeply here; it’s easy to hold your breath when we’re concentrating!

Land with grace
Stay for a few breaths, feeling that strength in your arms and core. When you’re ready, gently lower your feet back to the mat and come into a resting pose like Child’s Pose to let your wrists and shoulders soften. In a Yin Yoga practice, we wouldn’t hold this active balance, but we love to use it in our Vinyasa flows to build heat and focus.

The Benefits of Bakasana (and Yoga in General)

Physically, Crow Pose is a total powerhouse for building upper body strength. You’ll feel your triceps, shoulders, and wrists waking up as they support your weight, while your core and inner thighs work together to keep everything lifted and tucked in. It’s also a fantastic way to stimulate the digestive system through that gentle abdominal compression, helping you feel a little lighter and more vibrant from the inside out.

Beyond the physical, this pose is such a beautiful teacher for the mind. Because it requires a steady gaze and deep concentration, it naturally draws you into the present moment, helping to clear away mental chatter and build resilience. There’s a real sense of empowerment that comes from balancing on your hands; it reminds you that you are capable of so much more than you think.

This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about finding that inner courage to try something new and learning to trust yourself, one breath at a time.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Adho Mukha Vrksasana Pose | Handstand
• How to Do Pincha Mayurasana Pose | Forearm Balance
• How to Do Kumbhakasana Pose | Plank Pose

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla