How to Do Crow Pose and Crane Pose (Kakasana and Bakasana): Step by Step Guide for Beginners

What Is Crow Pose and Crane Pose (Kakasana and Bakasana)?
Crow Pose and Crane Pose are closely related arm balancing postures. Crow Pose is known in Sanskrit as Kakasana, from kak meaning crow, while Crane Pose is Bakasana, from bak meaning crane. In Crow Pose the elbows are bent, whereas in Crane Pose the arms straighten more fully.

Both poses require upper body strength, core stability and balance. They are often introduced together, with Crow Pose used as a preparatory version for Crane Pose.

When You Should Avoid This Pose
Avoid Crow Pose and Crane Pose if you have an arm, wrist or shoulder injury, or if you have recently had surgery. If placing weight on the hands causes pain or instability, do not practise these poses.

How to Do Crow Pose and Crane Pose in 3 Easy Steps

1. Set up in a squat.
Start in a deep squat with the feet together or slightly apart and the knees wide. Place the hands on the floor shoulder width apart and come onto the balls of the feet. Lift the hips slightly.

2. Place the knees and shift weight forward.
Press the knees into the backs of the upper arms. For Crow Pose, keep the elbows bent and rest the knees on the triceps. For Crane Pose, place the knees higher towards the armpits and begin to straighten the arms. Shift the weight forward until the feet lift.

3. Balance and release.
Keep the gaze down and slightly forward, with the core engaged. Hold for a few steady breaths, then gently lower the feet back to the floor to release.

Variation: Crow Pose or Crane Pose using a block
Stand on a block to bring the floor closer. This makes it easier to shift weight forward and lift the feet.

Common Questions

What is the difference between Crow Pose and Crane Pose?
Crow Pose has bent elbows, while Crane Pose has straighter arms and requires more strength.

Are these poses suitable for beginners?
Beginners can practise Crow Pose first and use props such as blocks for support.

What muscles do Crow Pose and Crane Pose work?
They work the arms, shoulders, core and upper body.

Where should the gaze be?
The gaze should be down and slightly forward to help maintain balance.

Preparatory Poses

• Four Limbed Staff Pose, Chaturanga Dandasana
• Garland Pose, Malasana
• Plank Pose, Phalakasana
• Hero Pose, Virasana
• Downward Facing Dog Pose, Adho Mukha Svanasana

Follow Up Poses

• Child’s Pose, Balasana
• Camel Pose, Ustrasana
• Upward Salute, Urdhva Hastasana