Crane pose or bakasana is often confused with crow as they’re both arm balancing postures. Crow requires bent elbows, whereas crane uses straight arms with a slight bend. [2] X Research source The terms are often intermixed in the yoga community, but crow pose’s traditional Sanskrit name is kakasana.
If this foundation doesn’t work for you, try starting in garland pose or malasana. Squat down and put your hands together in Anjali Mudra. Press your elbows against your knees while keeping your back straight. Spread your fingers wide as this will provide more stability.
Avoid craning your neck to look straight ahead or back. The key is to make sure your neck is straight and relaxed. Gaze and concentration are referred to as drishti in yoga. [5] X Research source
Keep your elbows and knees bent while doing this.
For first-timers, lifting both feet off the ground can be intimidating, so try the tapping technique. Practice lifting one foot by bringing it up and back down before repeating on the other side. This part of the pose is often called hovering.
You may shake when first trying the posture, and that’s completely normal—it means you’re building muscle! Don’t be afraid to take breaks if you need to. The more you practice, the longer you’ll be able to hold the pose.
If you don’t have a yoga block, no worries! Use a large book or stack of books to prop yourself up.
Placing a cushion or pillow in front of you while practicing can help ease any worries of falling on the mat. [13] X Research source
Focus on getting into the posture step-by-step rather than jumping right into it. Taking it slow will help you avoid injury and build the stamina to hold the pose. If you struggle to get into the pose, take a deep breath and try again—you can and will do it!
Do you attend a yoga class? Ask your yoga instructor for tips and tricks to make crow pose more accessible for your body. They’ll even be able to help you while you practice.
