How To Get Into Bakasana – Crow Pose

Bakasana – the Sanskrit name for crow pose – might be one of the most well-known yoga poses, especially among non-yogis. And we are not surprised. Balancing on your hands while your knees seem to casually rest on your arms… it looks incredible. (Can we use the word bad-ass over here?) Bakasana is an arm balancing pose that requires quite some strength throughout your whole body. But don’t worry, with a little practice, you can get there, too! Christina Spijkerman, owner and yoga teacher at Yoga Van Het Hart Studio, shows you just how easy it is. Read on for a step-by-step guide.

How To Get Into Bakasana – Crow Pose

 



 

1. Start on your hands and knees. Spread your fingers wide so you get a good grip and can distribute your weight evenly.
2. From there, get into a squat position – your feet on the ground, knees to the sides.
3. Place your knees behind your upper arms. Look down between your hands, lengthening the neck.
4. Activate your core and slowly lift your butt up in the air, pressing your knees into your upper arms. You will automatically lean forward slightly.
5. Continue to look straight down between your hands and not behind or in front of you. This will protect the neck and give you extra focus and stability.
6. Lift one foot so you are balancing on the tip of the toes.
7. If you feel stable enough, lift the other foot to balance on the tip of the toes.
8. If your balance is still stable, lift one foot up slowly.
9. Try to balance and then lift the other foot. If you don’t feel stable enough, practice with just one foot off the floor until you feel ready.

To come out of the pose, slowly place one foot back on the ground, then the other. Lower your butt and come back to the starting position. Sit on your knees or go into child’s pose to counter the movement.

Be mindful:

• Move slowly from one step to the other to build the pose. This avoids injuries.
• Be careful with your balance. If you don’t feel stable, practice with one foot at a time.
• Press your knees into your upper arms, and vice versa. This will keep you from leaning forward too much. You don’t want to fall on your head ?

 

About Christina Spijkerman

Christina Spijkerman has been practicing different types of yoga since 1998. After many years of practice and her teacher-training in Dru Yoga, the American-turned-Dutchie realized that Yoga is more than just a hobby. The combination of yoga and her background in Family Therapy gives her all the tools to create a beautiful range of yoga classes. Christina now teaches in her own studio, Yoga Van Het Hart Studio in Zeddam. Together with other teachers, she offers anything from Yin or Dru Yoga to Vinyasa and even Chair Yoga. Would you like to learn more? Get in touch with Christina via her website or social media.