• TRENDING
  • Fitness
  • Lifestyle
  • Healthcare
  • Nutrition
  • Shopping
  • Nutrition
  • Life / Sports
  • healthifyme
  • International
  • Nutrition Facts

Well Being Shape Up

SUBSCRIBE
  • Fitness
    FitnessShow More
    the-best-smith-machine-for-your-home-gym-in-2025-–-breaking-muscle
    The Best Smith Machine for Your Home Gym in 2025 – Breaking Muscle
    March 4, 2025
    strongest-pre-workout:-the-best-high-stim-picks-of-2025-–-breaking-muscle
    Strongest Pre-Workout: The Best High-Stim Picks of 2025 – Breaking Muscle
    March 3, 2025
    best-creatine-for-men-of-2025-–-breaking-muscle
    Best Creatine for Men of 2025 – Breaking Muscle
    March 3, 2025
    best-elliptical-machines-of-2025,-reviewed-by-fitness-experts-–-breaking-muscle
    Best Elliptical Machines of 2025, Reviewed by Fitness Experts – Breaking Muscle
    February 7, 2025
    the-best-power-rack-of-2025,-according-to-a-personal-trainer-–-breaking-muscle
    The Best Power Rack of 2025, According to a Personal Trainer – Breaking Muscle
    February 7, 2025
  • Healthcare
    HealthcareShow More
    tired-of-sambas?-these-adidas-sneakers-are-the-perfect-alternative
    Tired of Sambas? These Adidas Sneakers Are the Perfect Alternative
    June 2, 2025
    12-standing-core-exercises-that-will-fire-up-your-abs
    12 Standing Core Exercises That Will Fire Up Your Abs
    June 2, 2025
    No, You Might Not Want to Do 100 Kettlebell Swings a Day—but Here’s How to Crush a Single Really Good One
    May 16, 2025
    these-fitness-trackers-will-help-you-train-smarter-(not-harder)
    These Fitness Trackers Will Help You Train Smarter (Not Harder)
    May 15, 2025
    want-to-do-a-pull-up?-this-bodyweight-exercise-can-help-you-get-there
    Want to Do a Pull-Up? This Bodyweight Exercise Can Help You Get There
    May 12, 2025
  • Lifestyle
    LifestyleShow More
    proximamente-el-10-de-junio-:-25-minute-speed-train-de-joel-freeman
    Próximamente el 10 de junio : 25 Minute Speed Train de Joel Freeman
    May 27, 2025
    a-venir-le-10-juin-:-25-minute-speed-train-de-joel-freeman
    À venir le 10 juin : 25 Minute Speed Train de Joel Freeman
    May 27, 2025
    coming-june-10th:-25-minute-speed-train-by-joel-freeman
    Coming June 10th: 25 Minute Speed Train by Joel Freeman
    May 27, 2025
    introducing-the-bodi-experience-community:-a-new-way-to-connect,-stay-motivated,-and-thrive
    Introducing the BODi Experience Community: A New Way to Connect, Stay Motivated, and Thrive
    May 19, 2025
    do-you-know-the-4-types-of-body-fat?
    Do You Know the 4 Types of Body Fat?
    April 16, 2025
  • Nutrition
    NutritionShow More
    do-probiotics-help-you-lose-weight?-find-out-now
    Do Probiotics Help You Lose Weight? Find Out Now
    May 9, 2025
    how-to-talk-to-your-doctor-about-glp-1s:-a-conversation-guide
    How To Talk To Your Doctor About GLP-1s: A Conversation Guide
    May 8, 2025
    fat-burning-supplements-for-men:-hype-or-effective-solution?
    Fat Burning Supplements For Men: Hype Or Effective Solution?
    May 8, 2025
    body-fat-scale:-are-smart-scales-the-smarter-way-to-measure-health?
    Body Fat Scale: Are Smart Scales The Smarter Way To Measure Health?
    May 7, 2025
    best-snack-for-weight-loss:-smart-choices-for-success
    Best Snack For Weight Loss: Smart Choices For Success
    May 6, 2025
  • Privacy Policy
Reading: How to Do Crow Pose in Yoga (Kakasana)
Share
  • TRENDING
  • Fitness
  • Lifestyle
  • Healthcare
  • Nutrition
  • Shopping
  • Nutrition
  • Life / Sports
  • healthifyme
  • International
  • Nutrition Facts

Well Being Shape Up

SUBSCRIBE
  • Fitness
    FitnessShow More
    the-best-smith-machine-for-your-home-gym-in-2025-–-breaking-muscle
    The Best Smith Machine for Your Home Gym in 2025 – Breaking Muscle
    March 4, 2025
    strongest-pre-workout:-the-best-high-stim-picks-of-2025-–-breaking-muscle
    Strongest Pre-Workout: The Best High-Stim Picks of 2025 – Breaking Muscle
    March 3, 2025
    best-creatine-for-men-of-2025-–-breaking-muscle
    Best Creatine for Men of 2025 – Breaking Muscle
    March 3, 2025
    best-elliptical-machines-of-2025,-reviewed-by-fitness-experts-–-breaking-muscle
    Best Elliptical Machines of 2025, Reviewed by Fitness Experts – Breaking Muscle
    February 7, 2025
    the-best-power-rack-of-2025,-according-to-a-personal-trainer-–-breaking-muscle
    The Best Power Rack of 2025, According to a Personal Trainer – Breaking Muscle
    February 7, 2025
  • Healthcare
    HealthcareShow More
    tired-of-sambas?-these-adidas-sneakers-are-the-perfect-alternative
    Tired of Sambas? These Adidas Sneakers Are the Perfect Alternative
    June 2, 2025
    12-standing-core-exercises-that-will-fire-up-your-abs
    12 Standing Core Exercises That Will Fire Up Your Abs
    June 2, 2025
    No, You Might Not Want to Do 100 Kettlebell Swings a Day—but Here’s How to Crush a Single Really Good One
    May 16, 2025
    these-fitness-trackers-will-help-you-train-smarter-(not-harder)
    These Fitness Trackers Will Help You Train Smarter (Not Harder)
    May 15, 2025
    want-to-do-a-pull-up?-this-bodyweight-exercise-can-help-you-get-there
    Want to Do a Pull-Up? This Bodyweight Exercise Can Help You Get There
    May 12, 2025
  • Lifestyle
    LifestyleShow More
    proximamente-el-10-de-junio-:-25-minute-speed-train-de-joel-freeman
    Próximamente el 10 de junio : 25 Minute Speed Train de Joel Freeman
    May 27, 2025
    a-venir-le-10-juin-:-25-minute-speed-train-de-joel-freeman
    À venir le 10 juin : 25 Minute Speed Train de Joel Freeman
    May 27, 2025
    coming-june-10th:-25-minute-speed-train-by-joel-freeman
    Coming June 10th: 25 Minute Speed Train by Joel Freeman
    May 27, 2025
    introducing-the-bodi-experience-community:-a-new-way-to-connect,-stay-motivated,-and-thrive
    Introducing the BODi Experience Community: A New Way to Connect, Stay Motivated, and Thrive
    May 19, 2025
    do-you-know-the-4-types-of-body-fat?
    Do You Know the 4 Types of Body Fat?
    April 16, 2025
  • Nutrition
    NutritionShow More
    do-probiotics-help-you-lose-weight?-find-out-now
    Do Probiotics Help You Lose Weight? Find Out Now
    May 9, 2025
    how-to-talk-to-your-doctor-about-glp-1s:-a-conversation-guide
    How To Talk To Your Doctor About GLP-1s: A Conversation Guide
    May 8, 2025
    fat-burning-supplements-for-men:-hype-or-effective-solution?
    Fat Burning Supplements For Men: Hype Or Effective Solution?
    May 8, 2025
    body-fat-scale:-are-smart-scales-the-smarter-way-to-measure-health?
    Body Fat Scale: Are Smart Scales The Smarter Way To Measure Health?
    May 7, 2025
    best-snack-for-weight-loss:-smart-choices-for-success
    Best Snack For Weight Loss: Smart Choices For Success
    May 6, 2025
  • Privacy Policy
Reading: How to Do Crow Pose in Yoga (Kakasana)
Share
  • Fitness
  • Healthcare
  • Lifestyle
  • Nutrition
  • Privacy Policy
Have an existing account? Sign In
© Foxiz News Network. Ruby Design Company. All Rights Reserved.
Well Being Shape Up > Blog > Lifestyle > How to Do Crow Pose in Yoga (Kakasana)
Lifestyle

How to Do Crow Pose in Yoga (Kakasana)

Pat Crawley
Last updated: March 25, 2024 5:51 pm
Pat Crawley
Share
6 Min Read
how-to-do-crow-pose-in-yoga-(kakasana)
SHARE

Yogis looking to make a foray into arm balances should try their hand(s) at crow pose (Sanskrit name: kakasana). Often conflated with crane pose (bakasana), crow offers many avenues of approach that make it accessible no matter where you are in your yoga practice.

When certain actions are accentuated — for example, engaging your core, firming your inner thighs, or flexing your spine (i.e. rounding your back) — it becomes clear that most yoga poses mold our bodies into repeating shapes; they just have different relationships to gravity.

When approaching crow pose with playfulness (and humility), this low-to-the-ground arm balance is a lot of fun. Here’s how to do it.

Crow Pose (Kakasana): Step-by-Step Instructions

  • Start in malasana (or yogi’s squat): stand with your feet hip-width apart, and lower your body into a full squat, making room for your chest by spreading your knees. (If you’re unable to bring your feet together, take them wider.)
  • Extending your arms between your knees, place your hands on the floor in front of you, elbows bent, and your knees against your triceps. Your hands should be shoulder-width apart, with your fingers spread.
  • Come up on to the balls of your feet, and lean forward, keeping your heels as close to your tailbone as possible throughout the pose.
  • Maintaining the bend in your elbows and keeping your gaze just ahead of your hands, shift your weight forward as you squeeze your legs onto your arms like a clamp, engaging your core and rounding your back.
  • Pull your kneecaps as high onto your upper arms as possible before lifting your feet off the floor. Try to keep the inner edges of your feet pressing together.
  • Tilt forward, elevating your hips as high as possible. Your pelvis should be higher than your shoulders in the fullest expression of the pose.
  • Hold up to one minute, breathing slowly and deeply. Slowly reverse the move to return to the starting position.

Beginner Tips for Doing Crow Pose

  • One of the ultimate objectives of this pose is to get your kneecaps into your armpits, but if that’s too difficult a good way to start is with your shins against your upper arms.
  • Your back should be so round in crow that it resembles the shape of cat pose in the cat-cow sequence. “I definitely recommend deep abdominal engagement, which will create flexion in the lumbar spine,” says Brent Laffoon, an instructor in BODi’s Yoga52 series of practices. When your lumbar spine is round and you feel a strong lift initiated from your navel, your weight naturally begins to shift forward, and your feet float off the floor.
  • Without losing the flexion of your spine, add the counter movement of spreading your collarbones, creating width across your chest.
  • Eventually, as you become more confident supporting your weight on your wrists, you can tighten the shape by squeezing your legs higher on your upper arms. This creates lift, allowing your feet to come together. “Ideally the big toes touch in crow,” Laffoon advises. “It’s not the end of the world if they don’t, but bringing them together activates the hips in a way that can help with the lift.”

How to Make Crow Pose Easier

Woman Holds Easier Variation of Crow Pose | Crow Pose

  • Play with the shift in weight to get a feel for the pose. You can stack the tops of your shins, one at a time, higher up your arms toward your armpits. Then attempt to lift one foot, putting it down, then the other, and putting it down, as you graduate to the true pose.
  • Another way to work up to the pose is to start by standing on a block. The elevation afforded by the block will give you more space to clamp your knees higher up on your arms.

How to Make Crow Pose Harder

  • Once you feel confident in crow pose, try placing the top of your head on the floor, forming a tripod headstand shape.
  • There are infinite possibilities with crow. From here, you can move into more challenging arm balances, or use it as a transitional posture.

Crow Pose Vs. Crane Pose: What’s the Difference?

crow pose vs crane pose | kakasana vs bakasana

The primary difference between crow pose and crane pose is elbow angle. In crow pose, the elbows are bent and forearms vertical, typically with the legs resting on the upper arms. In crane pose, the arms are straight (or as close as possible), forearms angled forward, with the kneecaps tucked into the armpits.

Once you’re comfortable in crow pose, you can play with straightening your arms and working your knees further toward your armpits until you achieve crane. From there, you may begin working your way toward transitioning into handstands.

Benefits of Crow Pose (and Crane Pose)

Yoga as a practice is attended by a multitude of benefits backed by science, but there are several that are specific to crow pose:

  • Strengthens arms and shoulders
  • Trains balance
  • Promotes core strength and stability

You Might Also Like

12 Standing Core Exercises That Will Fire Up Your Abs

Próximamente el 10 de junio : 25 Minute Speed Train de Joel Freeman

À venir le 10 juin : 25 Minute Speed Train de Joel Freeman

Coming June 10th: 25 Minute Speed Train by Joel Freeman

Introducing the BODi Experience Community: A New Way to Connect, Stay Motivated, and Thrive

TAGGED:FitnessYoga
Share This Article
Facebook Twitter Email Print
Leave a comment Leave a comment

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

New Releases

- Advertisement -
Ad image

Trending Stories

how-to-use-percussive-therapy-devices-to-ease-sore-muscles
Lifestyle

How to Use Percussive Therapy Devices to Ease Sore Muscles

July 25, 2024
work-your-entire-backside-with-the-kettlebell-swing
Lifestyle

Work Your Entire Backside With the Kettlebell Swing

April 10, 2024
what-is-a-runner's-high,-and-is-it-even-real?
Lifestyle

What Is a Runner's High, and Is It Even Real?

May 31, 2024
salt-substitutes-for-managing-hypertension-healthifyme
Nutrition

Salt Substitutes For Managing Hypertension- HealthifyMe

April 9, 2024
dawn-phenomenon:-identifying-and-managing-symptoms:-healthifyme
Nutrition

Dawn Phenomenon: Identifying And Managing Symptoms: HealthifyMe

March 4, 2024
what-it’s-really-like-to-sleep-in-the-olympic-village,-according-to-the-actual-athletes
Healthcare

What It’s Really Like to Sleep in the Olympic Village, According to the Actual Athletes

July 8, 2024

Follow US on Social Media

The following Terms and Conditions govern the use of Well Being Shape Up and are in place to protect everyone who uses the website. Health Fuel Zone d.o.o owner of Well Being Shape Up has the right to revise and update these Terms and Conditions at any time without prior notification; therefore, you should visit this page periodically to review these Terms of Use including the Terms of Use and Privacy Policy of our owner Health Fuel Zone d.o.o.

Well Being Shape Up

2024 © Proudly powered by Health Fuel Zone d.o.o. All Rights Reserved.

Welcome Back!

Sign in to your account

Lost your password?