Crow Pose (Kakasana)

Interesting Fact

Crow Pose (Kakasana), is one of the first arm balances taught in yoga. It is often considered a gateway pose to more advanced arm balances and inversions.

Benefits of Crow Pose (Kakasana)

Physical Benefits

• Strengthens Arms and Wrists: Builds strength in the arms, wrists, and shoulders.
• Core Engagement: Intensely engages the core muscles, improving overall stability.
• Improves Balance: Enhances balance and coordination.
• Stretches Upper Back: Provides a gentle stretch to the upper back.

Energetic Benefits

• Focus and Concentration: Enhances mental focus and concentration.
• Confidence Boost: Builds confidence and courage as you master the balance.

Contraindications

• Wrist injuries or carpal tunnel syndrome.
• Shoulder injuries or recent surgeries.
• High blood pressure or heart problems.
• Pregnancy or during menstrual cycles.
• Spondylitis or severe back issues.

Practice Guide | Crow Pose (Kakasana)

Step-by-Step Instructions

Starting Position

1. Begin in a yogi squat with your feet and knees inline with shoulders.
2. Place your hands on the floor in front of you, shoulder-width apart, with fingers spread wide.

Entering Crow Pose (Kakasana)

1. Bring your knees into your armpits, bend your elbows, keeping elbows over wrists
2. Shift your weight forward onto your hands, lifting one foot off the ground, then the other.
3. Engage your core and keep your elbows bent.

Dristi (Gaze)

• Focus your gaze slightly forward on the floor to help maintain balance.

Bandhas (Energy Locks)

• Engage Mula Bandha (root lock) and Uddiyana Bandha (abdominal lock) to support the lift and balance.

Mudras (Hand Gestures)

• Use Chin Mudra (thumb and index finger touching) before starting the pose to enhance focus and energy flow.

Holding the Pose

• Maintain the pose for several breaths, keeping your core engaged and gaze steady.

Exiting the Pose

• Slowly lower one foot at a time back to the ground, returning to a squat position.

Counter Pose

• Perform Child’s Pose (Balasana) to release the wrists and relax the body.

Pro Tips | Crow Pose (Kakasana)

Modifications: If you experience discomfort in your wrists, make sure the fingers are spread wide and move weight forward, out of the wrist and into the fingers. You may also try slanted blocks under the hands or a thin folded blanket under the palm at the base of the wrist, not under the whole hand.

Use Props: Place a block under your feet to help lift into the pose if you’re a beginner.

Alignment: Keep your elbows bent initially and gradually straighten them into Bakasana as you gain strength.

Breathing: Focus on deep, steady breaths to maintain balance and calmness.

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