Himalayan Yoga Academy

Education & research Foundation

Wanna Fly, Do Bakasana (Crow Pose)

24 Feb 2020 HYN Himalayan Yoga Academy

bakasana \ crow pose

Crow pose or bakasana, is the classic and basic arm balance. It seems harder than it actually is. Our Guru Subodh has helped many students into their first crow pose / bakasana, . Many Stuednts has done with proper guidance about How to do Bakasana.

How to do Bakasana ( Crow Pose )

  •  Start this asana by first being in the posture of the mountain pose with your feet composed.
  • Then slowly bend downward, placing your arms in the middle of the knees.
  •  Carefully, put your palms on the mat and just spread your fingers apart. Your shoulders should not be touching your body and left apart from each other.
  • Now, just start lifting your hips upward. Lift it as high as you can. After lifting, just start bending your elbows out to the side in such a way that the back of arms shelves rests on your knees.
  •  After attaining this pose just look down and focus on a point to increase your concentration level. Breath in, try to put the weight of your body on your toes to make the asana more exciting for you.
  • Slowly exhale out, hold yourself in this posture to say about 3-4 minutes. Now lower your feet and carefully get back to your original position.

Benefits of Bakasana( Crow Pose )

  1. This asana is very good to make the muscles of your arms, shoulders and chest very strong.
  2. The pressure applied on your abdomen stretches your abdominal organs
  3. Your digestive system begins to function in a better manner, which means free from acidity and heart burn.
  4.  Your heart and lungs have an extra spark due to this asana, as it makes better use of them with the need for proper diet too.
  5.  This asana can be claimed as one of the most important asanas for arms balance. It helps your upper back by stretching it and making it more flexible for better support.
  6. By continuous practice you can achieve that balance. It also helps to open the groins and tone the abdominal muscles.


  • Carpal tunnel
  • Wrist pain
  • Pregnancy
  • Fear of face planting

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