Everything You Need To Know About Bakasana Crow Pose



Every month at Vikasa we are going to be featuring a ‘Pose of the Month’ challenge to help inspire and educate our global Vikasa community on new poses that you can try yourself and work on mastering at home. 

Every month we will provide you with a detailed blog post with all the details about the pose, plus a 20 minute video where the pose of the month is used as the Peak Pose in the class.

PLUS, you can get involved! 

Share a post of you doing your version of the pose of the month and go into the running to WIN our full Online 200hr Foundation Yoga Teacher Training (valued at $1.000) This online training enables you to become a certified yoga teacher and teach anywhere around the world. 

All you need to do to enter is:

  1. Share a post in your IG feed of you doing the pose of the month
  2. Tag us IN the post
  3. Share it to your stories and tag us 

We hope you enjoy learning and advancing each month with us and we’re excited to gift one lucky winner a month with the chance to become a Vikasa yoga teacher too. 

To kick start this new monthly feature, we’re starting with Bakasana or Crow Pose. Scroll down for a FREE CLASS with Mikey!

What is Bakasana Pose?

Bakasana Pose is a yoga asana that not only challenges your physical strength and balance but also nurtures your mental focus and determination. Whether you’re a seasoned practitioner or a beginner,

Bakasana, commonly known as Crow Pose, can be both exhilarating and maybe perhaps a little intimidating at the beginning!

This month we will delve into the intricacies of this pose, its benefits, modifications, and how you can gradually master Bakasana to enhance your yoga journey.

Bakasana, derived from the Sanskrit words “baka” (crane) and “asana” (pose), is a foundational arm balance that engages the entire body. In this pose, you balance your body on your hands while keeping your feet off the ground, resembling the elegant stance of a crane. Bakasana demands a harmonious blend of strength, stability, and concentration, making it a powerful addition to any yoga routine.


Benefits of Bakasana Pose:

  1. Strengthens the Upper Body: Bakasana primarily targets your arms, wrists, and shoulders, toning and strengthening these muscles effectively.
  2. Improves Core Stability: Engaging your core is essential to maintain balance, thereby toning your abdominal muscles and enhancing core strength.
  3. Enhances Focus and Concentration: Mastering Bakasana requires intense focus, training your mind to concentrate on the present moment, thereby improving your mental clarity and focus.
  4. Stimulates Digestion: The compression of the abdominal area in this pose aids in improving digestion and detoxifying the body.


Counter Indications and Modifications:

While Bakasana offers numerous benefits, it’s crucial to approach this pose mindfully, especially if you have certain health conditions. Individuals with wrist, arm, or shoulder injuries should avoid putting excessive pressure on these areas. Pregnant women and individuals with high blood pressure should also refrain from attempting this pose.



Block Under Feet: Placing a block under your feet can provide extra lift and support, making it easier to balance and gradually build strength.

Use of Props: Utilizing props like yoga blocks or cushions under your forehead or chest can help you find the balance and confidence needed to lift your feet off the ground.

Working Towards the Full Expression:

Mastering Bakasana is a journey that requires patience, practice, and perseverance. Here are some tips to help you progress towards the full expression of the pose:

  1. Build Upper Body Strength:

Practice plank variations, chaturanga dandasana, and arm exercises to strengthen your arms, wrists, and shoulders.

  1. Improve Core Stability:

Incorporate core-strengthening exercises like boat pose, plank, and leg raises to enhance your abdominal muscles.

  1. Practice Regularly:

Dedicate a few minutes each day to practice Bakasana. Consistent practice will gradually build your strength and confidence.

  1. Mindful Breathing:

Focus on your breath while in the pose. Deep, steady breathing will help you maintain balance and concentration.


Press Play and Practice With Us!

Join Mikey in this 20 minute yoga class (below) where you will work towards Bakasana Pose. This class is perfect for anyone just trying out, or for anyone advanced, Mikey also offers some fun variations that you can try and work towards too. 

Don’t forget to share a pic of you doing Bakasana on your own IG account and tag us to go into the running to WIN a full 200Hr Foundation Yoga Teacher Training.

Enjoy the YTT online in your own time and pace and become a fully certified Vikasa yoga teacher.