Pose of the Week | Bakasana (Crow Pose)

Pose of the Week: Bakasana (Crow Pose)


We are lifting off this week with one of our favorite arm balancing poses: Bakasana a.k.a. Crow Pose. This pose strengthens the arms, wrist and abdominal muscles. It also stretches the upper back and opens the groins. Arm balances can be intimidating but with practice they build confidence. Vanya is demonstrating a beginners version of the pose as her buttocks is lifted away from her heels. As you gain strength, bring your buttocks closer to your heels to maintain a tucked position. Join the Flight Club this week and give crow pose a try (or two).


  • Strengthens arms, forearms and wrists
  • Stretches the upper back
  • Strengthens the abdominal muscles while toning the abdominal organs
  • Opens the groins
  • Improves balance

Contraindications and Cautions:

  • Carpal tunnel syndrome
  • Pregnancy

Beginner's Tip:

1. EVERYONE falls at least once when learning this pose. So place a blanket in front of you so you won't be afraid of hitting your head if (when) you fall.

2. Try lifting one foot up at time.

3. Grab a block and use it to squat down to get your feet a few inches off the floor, which will help with balancing on your arms.

Posted on September 23, 2013 and filed under Pose of the Week, Yoga, Yoga Poses.