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Intermediate · Arm balance

Crow Pose
Bakasana

An introductory arm balance that develops coordination, confidence and upper-body strength.

Instructional illustration of Crow Pose
LevelIntermediate
Pose typeArm balance
Primary focusArms, Core

How to practice Crow Pose

  1. Squat and place the hands shoulder-width apart.
  2. Bend the elbows slightly and place the knees high on the upper arms.
  3. Shift forward until one foot, then the other, becomes light.
  4. Draw the heels toward the seat and look slightly ahead.

Practice tips

  • Practice over a folded blanket.
  • Lift one foot at a time.
Practice note: Warm the wrists and stop if you feel joint pain.
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Understanding Crow Pose

Crow Pose is categorized as a intermediate arm balance pose with an emphasis on Arms and core. The useful version of the pose is the one that allows steady breathing and controlled movement—not necessarily the deepest expression.

Common practice points

  • Warm the wrists and spread pressure across the whole hand.
  • Look slightly forward rather than dropping the head.
  • Practice the entry and exit close to the floor before extending the hold.

Prepare and progress

Review the steps before entering the pose, use the suggested modifications early, and leave enough energy for a controlled exit.

Progress is not measured by how closely a pose matches a photograph. Comfort, breathing and control are more useful guides.