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Crow Pose (Bakasana)

Elisha in Crow Pose (Bakasana), balancing on both hands with knees resting on the backs of her upper arms, feet lifted
Trust your hands. Shift forward. Fly.

Crow Pose is often the first arm balance yoga students learn, and for good reason, it's one of the most accessible, yet it teaches you the fundamentals of every arm balance that comes after it. Balancing on bent arms with knees resting on the backs of the upper arms, Crow builds wrist and arm strength, core engagement, and, most importantly, the courage to shift your weight forward and trust your hands.


How to Practice Crow Pose (Bakasana)

  1. Begin in a low squat (Malasana) with your feet together.

  2. Place your hands on the mat shoulder-width apart, fingers spread wide.

  3. Bend your elbows and lean forward, placing your knees on the backs of your upper arms (as high as possible toward the armpits).

  4. Slowly shift your weight forward onto your hands.

  5. Lift one foot off the mat, then the other.

  6. Squeeze your knees into your arms and draw your belly in.

  7. Round your upper back to help lift your hips.

  8. Hold for 3-5 breaths.


Modifications & Variations

  • Feet on a block: Place a block under your feet to start higher up and reduce the distance you need to shift forward.

  • One foot at a time: Lift one foot, then the other, this is the safest way to build the balance and find the tipping point.

  • Mat folded under wrists: Fold your mat under the heel of your hands to reduce wrist pressure.

  • Pillows in front: Place a pillow in front of your face when first learning, knowing you won't fall hard on your face removes a huge mental barrier!


Bring Your Practice to Life


A large group of yoga students practicing on the grass in Golden Gate Park on a sunny day, with trees and a blue sky in the background

Free Yoga in Golden Gate Park


Every summer I teach free outdoor classes at the Whale's Tail in Golden Gate Park, June through October. Bring your mat, bring a friend, and meet me on the grass.


Elisha seated in meditation on an open-air wooden yoga shala, surrounded by tall wooden posts, with a misty lake and mountain range visible in the background at sunrise

Yoga Retreats Around the World


Ready to go deeper? I lead small-group retreats in some of the most beautiful places on earth. A few days of practice, good food, and real rest can change everything.



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