Crow Pose (and any other arm balance or inversion) is one of those poses that spikes curiosity and excitement to learn more in many students. For the last couple of weeks, I have been teaching Crow Pose (Bakasana) and Side Crow (Parsva Bakasana) in all of my public classes. After seeing students approach this pose, there are a few alignment points that I want to go over and explain in more detail.
Before I get into alignment, I should also mention that these kind of poses are best approached with a playful mindset rather than with serious expectations. This means that you’re aware of the fact that you could fall down any time, that it may take weeks, months, or years before getting to that ah-ha moment, and that it’s a game of consistent practice and patience.
So with that said, practice with patience, non-judgement, and non-attachment and you’ll find your treasure along with way.
Here is your step-by-step tutorial on how to set-up and practice Crow Pose (Bakasana).
Step 1. Little Squat on a Block
Use a block (preferably a cork block because it’s more firm) and place it on the lowest height.
Step onto the block with your feet together (balls of the feet on the block and heels off the block)
Start to bend your knees as if you were getting into chair pose (squeezing knees and thighs together).
Eventually you’ll come into a little squat. Again, make sure you’re squeezing the knees and thighs together.
Step 2. Open the knees wide
Stay in your little squat and open the knees wide
Step 3. Place your palms on the floor, knees on the upper arm
Place your knees on the upper arms
Reach your arms forward so that they are straight or almost straight.
Place your hands on the floor with your fingers spread out.
Externally rotate your arms by pointing the elbows back and the inner elbows forward (make sure to keep pressing the inner hands into the ground).
Keep squeezing knees and thighs together
Step 4. Stay on the block and lift the hips up
Keep your gaze forward of the fingers
Keep your feet on the block, lift the heels high
Keep the knees on the upper arms
Step 5. Round the upper back (hollow the belly in)
Step 6. Lean the weight forward
Keeping your feet on the the block, start to lean forward
As you lean the weight forward, you’ll notice the angle between your forearm and the hand become more of a 90 degree angle.
Again, keep your feet on the block.
This is a good place to stop and work on leaning the weight forward, and hollowing in the belly.
Note: Stay on this step as long as you need to, learning the art of shifting the weight forward, rounding the back, hugging the elbows in, and keeping the gaze forward. Once you got these, the rest will be easier.
Step 7. Go for the lift
Once you’ve successfully leaned forward, meaning you feel your weight distributed around the entire hand and the angle of your forearm and hand is close to (90 degrees), you’re ready to start exploring lifting your feet off the ground .
There’s a lot to think about here. This is why I recommend working with your feet on the block until you you’re comfortable with your weight forward, hugging the elbows in, and rounding the back.
Keeping all of the above in mind, start with lifting one foot of the ground (keep the gaze forward). Squeeze the heel to the butt as much as you can. If you’re feeling good here, start to lift the other foot. Once you’re flying, keep squeezing the heels towards the butt and hugging the elbows in.
In a nutshell…
Hop on a block and squat down with knees and feet together
Open the knees wide
Reach your arms forward and plant your hands about a foot and a half away from you (shoulders’ distance apart).
Bring knees to the upper arms
Keep your feet on the block and shift your weight forward
Distribute the weight evenly around the palm of your hand, hug the elbows in, keep your gaze forward.
Pick one foot up, then the other. Squeeze heels to the butt and keep your gaze forward.
