Crow Pose
Bakāsanaबकासन
A compact arm balance with the knees on the upper arms and the feet off the floor.
- Advanced
- 5–15 seconds
- Difficulty 4 of 5
General guidance only — work within a range that feels stable and pain-free.
How to practice
- 01
Squat with the feet together and place the hands on the floor, fingers spread.
- 02
Bend the elbows slightly and place the knees high on the upper arms.
- 03
Look slightly forward and shift weight into the hands.
- 04
Lift the feet one at a time, then together, keeping the elbows bent.
- 05
Draw the heels toward the seat and keep the gaze forward.
Benefits
- Builds wrist, arm and core strength
- Trains balance and focus
- Develops confidence with weight in the hands
- Improves shoulder stability
Breath
Steady breath; come down before the arms fatigue and the wrists collapse.
Cautions
Variations
- Block under the feet
- A block gives a higher starting point.
- Side crow
- Twist the torso and place both knees on one arm.
The practice letter
One email a month: a sequence to try, one pose explained properly, and something worth reading. No offers, no countdowns.