Sammy Veall’s Yoga Pose Of The Week: The Crow Pose

Sammy Veall’s Yoga Pose Of The Week: The Crow Pose

Sammy Veall

Yoga Expert

05/07/2018

Try this step by step guide to the yoga pose - the Sanskrit Bakasana | The Crane

If you look down you will go down. There are a few little tips with this pose that will get you up and at it in no time! Every student should have the pleasure of popping up into a crow and it’s actually easier than it looks. For the intermediate there are some super fun variations you can do with this! 

FOUNDATION

  • Place the hands at hip width, spread the fingers wide and grip onto the mat
  • Feet together, toes touching, straighten the legs and come up onto the balls of the feet
  • Lift the bum up high and place the knees onto the backs of the arms close to the arm pits
  • Hug the muscles of the arms towards each other and bend slightly at the elbows shifting the weight forward making sure to really grip the mat with your fingers
  • Keep the eye gaze forward out in front and the feet should just pop up
  • Once the feet have popped up bring the big toes to touch and pull the feet up towards the buttocks and try and straighten the arms
Yoga Pose Of The Week: The Crow Pose1

Yoga Pose Of The Week: The Crow Pose

Yoga Pose Of The Week: The Crow Pose 2

Yoga Pose Of The Week: The Crow Pose 3

Yoga Pose Of The Week: The Crow Pose 4

VARIATIONS

  • Three point head stand.
  • Shoot the legs back into chaturanga

BREATH

  • Inhale set up the hands and straighten the legs
  • Exhale lean forward and pop the feet up into your crow
  • Continue to breathe in and out through the nose

BENEFITS

  • Creates mental focus and concentration
  • Strengthens the arms and shoulders
  • Improves balance
  • Fun to do!

Sammy Veall owns and runs Yoga 213 in South Yarra, Melbourne.

Photography by Deanna Geralch.

Have you tried the crow pose? Tell us about your experience in the comments below!