Skip to main content
Crow Pose
Beginner

Crow Pose

Build arm balance confidence with this foundational yoga pose. Perfect preparation for handstands and advanced arm balances.

2-4 weeks

Focus Areas

Balance Gymnastics Arms Core Wrists

Prerequisites

Basic plank hold (30 seconds)
Wrist mobility
Core engagement understanding
No wrist injuries

Crow pose, known as bakasana in yoga, introduces practitioners to arm balancing through an accessible position where knees rest on the upper arms. This foundational balance teaches weight distribution, forward lean, and the confidence to support bodyweight on hands alone. The pose serves as a gateway to more advanced arm balances while building specific strength in wrists, arms, and core.

Beyond Movement uses crow pose as an introduction to inverted and balanced positions, particularly for those intimidated by handstands. The progression from supported holds to extended balances creates achievable milestones while building the strength and awareness needed for advanced skills. The pose teaches crucial concepts like weight shifting and hollow body positioning in a less threatening position than full inversions.

Crow pose development offers benefits extending beyond the achievement itself. The arm and shoulder strength built transfers directly to handstand training, while the balance component develops proprioception valuable for all movement practices. Yogis appreciate the pose as a foundation for their arm balance practice, while beginners value its accessibility and clear progression path.

Prerequisites

Master these skills first:

  • Basic plank hold (30 seconds)
  • Wrist mobility
  • Core engagement understanding
  • No wrist injuries
  • Basic balance awareness

Common Mistakes

Avoid these errors:

  • Looking down

    Instead: Gaze forward to maintain balance

  • Elbows splaying wide

    Instead: Keep arms closer to parallel

  • Insufficient lean

    Instead: Shift weight forward adequately

  • Holding breath

    Instead: Maintain calm breathing

  • Rushing to straight arms

    Instead: Master bent arm version first

Related Skills

Foundation

Plank

Master the fundamental core stability position. This essential exercise builds the foundation for all movement training.

Beginner
2-4 weeks

Foundation

Wrist Conditioning

Prepare your wrists for the demands of handstand and floor work. Build strength and mobility for sustainable practice.

Beginner Intermediate
Ongoing

Foundation

Core Stability

Build a strong, stable core that protects your spine and enhances all movement. The foundation of athletic performance.

Beginner Intermediate Advanced
Ongoing

Variation

Side Crow

Lateral arm balance adding rotational component to crow pattern

Coming Soon

Progression

Freestanding Handstand

Master the art of balancing on your hands without wall support. This foundational inversion builds incredible shoulder strength, core stability, and full-body awareness.

Intermediate
6-12 months

Progression

Crane Pose

Straight-arm version of crow requiring greater strength

Coming Soon

Learn This Skill In These Classes

Handstand-Classes-Melbourne.jpg

Hand Balance (Handstands)

Learn handstands with progressions for all levels from beginner to advanced.
img_4359.jpg

Foundation Classes

Build a solid foundation of upper-body, lower-body and core strength for beginners.

Ready to Master Crow Pose?

Start your journey with a professional assessment and personalized training plan.

Book Your Assessment