Sanskrit Name: Bakasana (bahk-AHS-anna)
Baka = Crane
Asana = Pose
:: Begin in a squat with your big toes either together or a couple inches apart
:: Separate your knees wider than your hips
:: Stamp your hands firm on the ground, shoulder-width apart
:: Begin to lean your torso forward
:: Place your knees on your arm pits or the outside of your triceps
:: Lean into the pose and begin to shift your weight onto your arms
:: Engage your core as much as possible
:: Slowly lift the balls of your feet off your mat
:: Push your tailbone to your heels
:: Round your back
:: Gaze about a foot in front of you
:: Begin playing with squeezing your triceps to straighten your arms
:: Keep your knees glued to your upper arms
Benefits: Crow Pose strengthens the arms, wrists and abdominal muscles, while stretching the arms, wrists and upper back. It opens the groins and tones the abdominal organs.
Contradictions: Be careful practicing this pose if you have carpal tunnel syndrome or could be pregnant.
Know your asana: While practicing Crow Pose, you want to start with Chaturanga arms, which is the case in just about all arm balances. When you master this pose, try practicing One-Legged Crow or Parsva Bakasana, Side Crow.
Watch | YogaWorks Teacher Training Tip of the Week: Step by Step Bakasana (Crow Pose)
8 Yoga Poses to Help You Get Your Handstand On
5 Surefire Ways to Nail Your Headstand + A Yoga Sequence to Get You There