Crow Pose

Crow Pose, or Bakasana in Sanskrit, is often the first arm balance that yoga practitioners learn. It's a thrilling pose that builds confidence, upper body strength, and trust in yourself.

How to Perform

1. Start in a Squat: Begin in a deep squat (Malasana) with your feet slightly apart. Place your hands flat on the mat, shoulder-width apart, fingers spread wide.
2. Prepare Your Arms: Bend your elbows slightly and turn them outward. Come up onto your tiptoes and place your knees against the backs of your upper arms, as close to your armpits as possible.
3. Shift Your Weight: Begin shifting your weight forward into your hands. Keep your gaze about 6-12 inches in front of your hands on the floor — not down at your hands.
4. Lift One Foot: When you feel the weight settling into your hands, lift one foot off the floor. Then try the other.
5. Both Feet Up: When ready, lift both feet and draw your heels toward your seat. Squeeze your inner thighs against your arms and engage your core strongly.
6. Round Your Upper Back: Create a slight dome shape in your upper back to help maintain the balance. Keep pressing the floor away with your hands.
7. Hold for 3-10 breaths, gradually building duration as you gain confidence.
8. Release: Shift your weight back and lower your feet to the floor.

Benefits

• Strengthens arms, wrists, and core
• Improves balance and coordination
• Tones the abdominal organs
• Builds mental focus and courage
• Opens the groins and stretches the upper back

Tips

Place a pillow in front of you when learning — it removes the fear of falling forward. The mental barrier is usually bigger than the physical one. Trust yourself!

Namaste,
Andrea Borghi
Green Yoga Inc