Bakasana (Crow Pose) Yoga Flow

Bakasana (crow pose) is one of my favorite arm balances.  It's more of a challenging pose, yet it's totally attainable after a little practice.  However, yoga is not about getting into the most fancy or technical poses.  Sure, feeling strong and capable because you mastered a harder pose is great but it's about connecting to your breath and being in the present moment. Yoga means "yoke" or center.  When practicing yoga, you become closer to your center and unite with the universe.  So if you think about it, any movement where you're paying attention to your breath and the connection with your body, is yoga.  That's one reason why I love working out so much.  When I head out for a run, I'm instantly conscious of my body and breath.  This is especially true with lifting weights or doing body weight exercises.  Doing a push or pull with the connection of exhale and inhale gets that same body breath awareness.

As you progress through each yoga session, you become stronger and more aware of your body.  

Attempting more challenging poses is a logical step as you go farther into practicing yoga.  Bakasana (crow pose) is one of those poses that is so hard to practice and get into so when you finally lift your toes off the ground it's a game changer.  At least it was for me.  Crow pose was like a gateway pose into more difficult yoga poses like other arm balances and inversions.

This Bakasana Yoga Flow will help build upper body and core strength.  Two things that are needed when learning and attempting crow pose.  Give this video a go and let me know how you do.

Here's a few key poses to increase strength for Bakasana (crow pose).

cat pose for bakasana, crow

cat pose for bakasana, crow

Marjaiasana (cat pose):  In a hands and knees position, inhale while you press your finger tips and the base or your palms into the mat.  Exhale, arching through your back, bringing your chin toward your chest.  Really arch your back, pressing the area between your shoulder blades upward.  Engage your belly button toward your spine.  Hold a couple breaths and release.  Repeat as many times as you like.

lizard pose

lizard pose

Utahan Pristhasana (lizard pose): From downward facing dog pose, step your right foot between your hands.  Bring the right hand to the inside of the right foot.  Take the right foot out a couple inches so the knee and ankle are in the same line as the right hip.  Press the mat away with your hands for a breath or two.  Stay there or walk the hands out coming down to elbows.  Pause a few breaths and repeat on the second side.



Malasana (garland pose): From standing step your feet wider than hip width (can be as wide as your mat or a little wider than your hips, depends on what feels comfortable) and turn your toes out slightly.  Exhale while bending your knees and lowering your hips down.  Work the tailbone toward the earth.  Hands can come to the ground in front of you or bring hands to heart center.  Pressing the backs of the upper arms into the inner knees and your chest forward.   NOTE: Stay with thighs parallel to the floor, if you have knee issues.


Plank pose:  From downward facing dog pose, inhale bringing your torso forward.  Shoulders should be over your wrists.  Press the area between the shoulder blades up.  Scoop your hips up while pressing your bellybutton toward your spine.  Press the mat away with your toes and palms.  Alternatively, bring your knees down to the mat while engaging the core.


Garudasana (eagle pose): Stand with toes touching (or slightly apart) and hands at heart center.  Inhale, bend the knees and hug your inner thighs toward each other.  Sit your hips back like you're sitting in a chair, weight is heavy in the heels.  Shift your weight to the left foot while picking up the right heel.  Stay there working on balance and strength or cross your right leg over the top of the left leg (maybe wrap your right foot around the left calf).  Stay there or take it into the full expression by wrapping your right arm under the left arm (stacking the elbows).  Bring the backs of the arms together or keep wrapping so the palms of your hands touch.  To engage the core and get that rounding of the upper back that is needed in crow pose, exhale and bring the elbows toward your knees.  Pause a few breaths and repeat on the second side.

Let me know how it goes!



Disclaimer: The information on this website (Alt Yoga Vibe) is for informational purposes only and does not substitute for medical treatment or hands on instruction.  If you are experiencing any severe pain or symptoms, please consult a healthcare practitioner.