Traditional
Crow Pose
Bakasana
Place the knees on the upper arms and balance forward into the hands.
- Benefits
- Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for feeling steady and present.
- Props
- No-props
- Hold Time
- 5 to 8 breaths
- Cautions and Contraindications
- Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
- Entering Crow Pose
- Squat low with the feet close together. Place the hands on the floor and bring the knees toward the upper arms. Lean forward into the hands until the feet lift from the floor. Take a steady inhale to create length, then use the exhale to settle into the final shape.
- Exiting Crow Pose
- Lower one foot and then the other back to the floor. Return to a squat or standing fold. Pause in a neutral position for a moment before continuing.