Take Flight: How to Do Crow Pose

Crow Pose, or Bakasana, is a yoga arm balance that strengthens the muscles in your arms and belly. Prepare to take flight with some practice, patience and deep core strength.

Crow pose may look intimidating, but by using your strength and flexibility, you’ll be able to launch into the pose in no time. Just follow these steps as a guide.

STEP BY STEP

Start from a wide, deep squat with your heels flat. Place your hands on the mat in front of you, exactly shoulder-width apart. If your hands are too wide, you won’t have enough strength in your arms to support the weight of your hips.

Spread your palms as flat as you can and prop your knees up high onto your triceps.

Slowly lean forward onto your palms and begin to lift one foot off the mat at a time.

Once you feel steady, lift your chin as far forward as possible. Keep your gaze high as that will help you to balance.

Imagine that you are lifting your belly button up to touch the ceiling. At the same time, squeeze your abdominal muscles in, while trying to straighten your elbows. Continue to press your hands down.

If you’ve lifted both feet off the floor, start to bring your big toes together to touch. If you’re feeling really strong, you may even be able to bring your heels together.

Slowly lower your feet back down to the mat.

TIPS FOR MODIFYING CROW POSE

If you’re still building strength and can’t quite take flight, use props! Set up for crow with a block under your feet. From there, lean forward onto your palms, then lift one foot at a time, keeping your other foot on the block for stability. As you hover, you’ll feel your core muscles engage and your arms start to work.

Remember: arm balancing takes practice, strength and a little bit of courage! Take your time and work slowly.