How to Master This Balancing Yoga Pose - Crow (Bakasana)

Crow Pose, or Bakasana , is one of the most impressive handstand poses in yoga. Not only does it make you look like a pro, but it also helps strengthen your muscles, improve your focus, and develop your balance. If you’re ready to defy gravity and fly like a crow, follow us on this yogic adventure!

The benefits of Bakasana

Bakasana is more than just a physical feat. It offers a host of benefits for the body and mind.

• Muscle strengthening : This is one of the best postures to tone the arms , shoulders and especially the abdominal belt . Each time you lean on your hands, your stabilizing muscles wake up and strengthen.
• Improved balance and coordination : Bakasana requires intense concentration and a good sense of balance. By practicing regularly, you develop better control over your body, which is also felt off your mat!
• Self-confidence boost : Being able to balance in this pose, even for a few seconds, can transform your confidence. It’s a real victory for the mind and body. You realize that you are capable of overcoming your fears and limitations.

How to do crow pose?

Although Bakasana may seem intimidating at first, with a little practice and a few tips, you will see that anything is possible!

1. Preparation

   Before you start, it is essential to warm up your wrists and prepare your body for the effort. Some postures to loosen up the wrists such as the child's pose (Balasana) or the cat-cow position (Marjariasana) are ideal. The downward dog and plank postures can also help you activate your muscles.

2. Steps to Entering the Posture

   • Starting position : Squat down with your feet hip-width apart. Place your hands flat on the mat, shoulder-width apart, with your fingers spread wide apart.
   • Arm Engagement : Bend your elbows slightly, while maintaining some firmness in your arms. Position the inside of your knees on the outside of your triceps. This creates a fulcrum for your body.
   • Forward Lean : While looking at a fixed point in front of you for balance, begin to lean your weight forward, gradually transferring the pressure to your hands.
   • Foot lift : Once you feel stable, gently try to lift one foot, then the other, contracting your abs. Congratulations, you are now in Bakasana!

Tip : Take a deep breath, relax, and don't rush. Even if you only lift one foot the first time, that's a great start.

Variations of Bakasana

To add a little fun or make the pose more accessible, here are some variations to try:

• For beginners : If you are just starting out, place a yoga block under your feet to give you a little more height and make it easier to take off. This also allows you to feel the balance without too much risk.
• Advanced Bakasana : Once you’ve mastered Crow Pose, you can take it further! Try extending your legs back into Flying Crane Pose (Eka Pada Galavasana) or play with balancing movements.

Precautions to take

Like all balancing poses, Bakasana requires a little caution to avoid injury.

• Watch your wrists : Your wrists bear a lot of weight in this pose. If you feel any pain or tension, be sure to warm them up beforehand and take breaks if necessary. Using a yoga block or blanket under your hands can help distribute the pressure.
• Core Engagement : To avoid falling forward (which happens a lot!), engage your core to stabilize your body and stay balanced. This will allow you to control your movements more effectively.

Useful accessories for progressing

To help you progress safely, certain accessories can make all the difference:

• Yoga block : Use a block under your feet to give yourself some height if you can't get your feet off the ground yet.
• Folded Blanket : Place a blanket under your face or in front of you to reassure yourself in case of a fall. This happens often, and it's completely normal!

Bakasana is a fun yet challenging pose that pushes you to your limits, both physically and mentally. While it may seem difficult at first, remember that the key is patience and consistent practice. Over time, you will feel the lightness settling in, and you will be able to hold this pose with grace. So, are you ready to fly?