Crow Pose (Bakasana)
- Pro
- Advanced
- Yoga
Crow pose squats you down to plant your hands on the floor, then perches your knees high on the backs of your upper arms as you shift forward until your feet lift off. Balancing there loads the front delts, triceps, abs and forearms all at once. Advanced practitioners use it in yoga as a warmup, a cooldown or a recovery flow, held for time.
- Muscles
- Front delts, Triceps, Abs, Forearms
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Squat down and plant your hands shoulder-width on the floor.
- Place your knees high on the backs of your upper arms.
- Shift your weight forward until your feet lift off.
- Balance with your gaze forward, arms strong.
Form cues
- Spread your fingers wide and grip the floor.
- Round your upper back to hug the knees in.
- Breathe steadily instead of holding your breath.
Common mistakes
- Weight sits back in the wrists and fingers lift. Shift your weight forward onto your fingertips too.
- Knees sit too low, near the elbows. Set your knees high on the triceps.
- The gaze drops down toward the hands. Keep your gaze on a fixed point ahead.
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