Crow (Bakasana)

Type: Balance
Level: Advanced

Squat down and place your palms on the floor. Press your knees against your shoulder bone, pressing closer to your armpits. Move your weight forward to your arms and try to lift the feet from the floor to balance on your hands.

Option to move one leg away from your arm to straighten and raise it out.
There are also side variations of this pose – side crow.

Props & Assistance:

  • You can start off squatting on a block so that your feet are a few inches off the ground may help lifting off the ground if you find this difficult
  • Practice bringing one foot off the ground at a time whilst you practice getting the balance

Preparatory poses:

  • Downward dog
  • Bound angle
  • Childs
  • Plank Pose
  • Hero

Follow up poses:

  • Downward dog
  • Chaturanga Plank
  • Plank Pose


  • Strengthens arms and wrists
  • Stretches the upper back
  • Strengthens abdominal muscles
  • Opens the groins
  • Tones abdominal organs


  • Carpal tunnel syndrome
  • Pregnancy
  • If you are thinking of starting yoga and have a medical condition, it is advisable to check with your doctor

Written by Sarah Williams. Sarah is a Qualified Yoga Teacher based in London with an online presence on Instagram and Facebook. She also blogs about yoga and health & wellbeing topics on her website. Sarah’s focus is Vinyasa Flow, Hatha and Ashtanga styles of yoga and she completed part of her yoga teacher training in India., @sarahlucyyoga


All the Sampoorna Yoga’s Teacher Training Courses are registered with Yoga Alliance. Once you graduate from our school, you will be eligible to register as a Yoga Teacher with Yoga Alliance anywhere in the world. This certification enables you to teach in any and all the countries in the world.