Crow Pose
Build arm balance confidence with this foundational yoga pose. Perfect preparation for handstands and advanced arm balances.
Focus Areas
Prerequisites
Crow Pose
Build arm balance confidence with this foundational yoga pose. Perfect preparation for handstands and advanced arm balances.
Prerequisites
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.
Foundation
Wrist Conditioning
Prepare your wrists for the demands of handstand and floor work. Build strength and mobility for sustainable practice.
Foundation
Core Stability
Build a strong, stable core that protects your spine and enhances all movement. The foundation of athletic performance.
Variation
Side Crow
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.
Progression
Crane Pose
Coming Soon
