Crow Pose Yoga: Learning Bakasana Step by Step

Yoga poses 4 illustrations Updated 2 Nov 2026

Crow pose yoga, or bakasana, is the arm balance most people learn first. You squat, place the hands on the floor, rest the knees on the backs of the upper arms and lean forward until the feet float. Baka means crane, and some teachers distinguish crane, with straight arms, from crow, with bent arms; in most classes the two names are swapped freely. Bakasana yoga and crow pose yoga point to the same balance.

The pose depends more on technique and courage than on raw strength. This page breaks it into small steps, explains the forward lean that most beginners miss, offers drills to build confidence, and covers how to fall safely and protect the wrists.

Sanskrit: Bakasana (baka: crane); kakasana (crow)
English: Crow pose, crane pose
Level: Intermediate
Hold: A few seconds, building to 5 breaths
Works: Core, arms, wrists, balance
Avoid if: Wrist injury, pregnancy, high BP

How to do crow pose yoga

Squat with the feet together or slightly apart and the knees wide.
Place the hands shoulder width apart on the mat, fingers spread.
Bend the elbows slightly back, like in chaturanga.
Lift the hips and place the knees high on the backs of the upper arms, close to the armpits.
Look forward, about a hand's length beyond the fingertips.
Lean forward until the weight moves into the hands and the toes feel light.
Lift one foot, then the other. Draw the heels toward the buttocks.
Hold a few breaths, then lower the feet with control.

Bakasana (crow) in pictures

Crow pose with knees on the upper arms, elbows bent and both feet lifted off the floor — Level
Intermediate
Hold
3 to 5 breaths
Works on
Core, balance
Knees high on the upper arms, gaze forward, both feet light behind you.
**Teacher's cue:** Look a little ahead of your fingertips, not down.

Crow pose preparation in a squat with hands on the mat and knees wide — Level
Beginner
Hold
Setup
Works on
Setup
Start in a low squat with the hands shoulder width apart, fingers spread wide.
**Teacher's cue:** Lift the hips before you lean.

Crow pose drill lifting one foot at a time while leaning forward — Level
Beginner
Hold
3 breaths a side
Works on
Finding the lean
Lifting one foot at a time teaches the lean before you commit both feet.
**Teacher's cue:** Shift the shoulders forward over the fingertips.

Crow pose practice with a cushion placed in front of the face to soften a fall — Level
All levels
Hold
Practice
Works on
Confidence
A cushion in front of the face removes the fear of tipping forward.
**Teacher's cue:** If you fall forward, the cushion catches you; that means you leaned enough.

The lean is the secret

Most beginners do not lean far enough because the face moves closer to the floor and fear kicks in. The shoulders need to travel forward past the wrists so the body weight balances over the hands. Placing a cushion in front of you removes the fear. If you tip onto the cushion, you have found the edge of the balance; ease back slightly and try again.

Drills to build crow

Malasana: deep squat to open the hips.
Plank holds: 3 holds of 30 seconds.
Knee to elbow plank: draw the right knee to the right upper arm, then left, 10 times.
Block crow: stand the feet on a block so the hips start higher.
One foot crow: lift one foot at a time to learn the lean.

Wrist care

Warm up the wrists before arm balances with circles and gentle stretches. Fan the fingers and grip with the pads too, so the wrist heel is not doing all the work. If the wrists hurt, practise for shorter periods, use a wedge under the heels of the hands, or work on the core drills without the balance for a while.

Who should skip it

Avoid crow pose with wrist or shoulder injuries, carpal tunnel syndrome, high blood pressure, in pregnancy, or after recent abdominal surgery. Anyone with glaucoma should avoid letting the head drop low. Stop if you feel sharp pain anywhere.

What crow pose builds

Crow strengthens the wrists, forearms, shoulders and deep core, and trains balance, focus and confidence. Many people describe the first time the feet lift as a highlight of their practice. It also prepares you for other arm balances in advanced yoga poses and flows such as vinyasa.

Practise on an empty stomach, move slowly into each position and stop at any sharp pain. If you have an injury, a health condition or are pregnant, check with a doctor or an experienced teacher first.