Did you know Bakasana is actually Crane Pose with straight arms and the Sanskrit for Crow Pose is Kakasana? Whichever variation you choose channel your inner bird and take flight!


Strengthens arms, shoulders and core. Stretches the back and groin. 

How to:

  1. Begin in a deep squat, Garland Pose, Malasana (check out last week’s blog post for a how to!)
  2. Tilt the torso forward so that the arms fit between the knees. 
  3. Place the hands on the floor ahead of the feet, hands in line with outer edges of the shoulders.
  4. Lift the hips above the shoulders keeping hands on the floor.
  5. Step the feet together, coming high on the balls of the feet. Keeping hips knees and toes turned out.
  6. Bring the knees to rest on the backs of the arms (triceps) or to grip the outer shoulders.
  7. Shift forward until the elbows stack over the wrists.
  8. Keep reaching the chest forward as you lift one heel at a time up towards the glutes.
  9. Press the arms as straight as possible.
  10. Spine is rounded, squeezing the inner thighs together and lifting the space between the shoulderblades.
  11. Hold and breathe for 3-5 breaths.
  12. To release bring your feet to the mat, turn the toe forward as you fold forward into Uttanasana, Forward Fold then lift back up to Tadasana, Mountain pose.

Modify it:

If having trouble lifting the hips enough while coming up onto the balls of your feet then try standing on a block. If you are working on balance try lifting just one leg at a time or place a cushion ahead of you to soften your fall.