Bakasana, or Crow Pose, is usually the first arm balance you will learn on your yoga journey. Hamstring flexibility and core strength are key elements to any arm balance. Make sure you have a block nearby if you have tight hamstrings and a pillow if this is your first time attempting this pose.

Step 1: Block or no block…

Start off by standing on your mat with feet and legs together. Slowly bend the legs, come up onto the balls of your feet, and squat down bringing your fingertips onto your mat. Separate your knees and plant your hands flat onto your mat so they are shoulder width apart. Your hands can be directly in front of your knees or knees can be slightly wider to the outside of your arms. Fingers are spread wide, index fingers parallel, biceps are externally rotating so that the elbows squeeze in. If any part of this is difficult for you, try standing on a block. The added height will help get your hands flat and knees up into your armpits.  If this is your first time, you can also set a pillow up in front of your hands in case you fall forward.

Step 2: Lift the buttasana

Once you plant your hands firmly on your mat, slowly start to lift your bottom as you lean forward. Elbows begin to bend while continuing to hug in toward the midline. Knees also squeeze in…Think Thighmaster! Keep your gaze forward. Begin to round your upper back and engage your abs.

Step 3: Lift a foot

While continuing to round the upper back, try lifting up one foot. Squeeze the heel toward your bottom, then set it back down, and repeat with the other foot.

Step 4: Get your crow on!

If you feel ready to continue, lift one foot off your mat. Keep your gaze forward, and slowly try to pick up the second foot to meet the first. Really round the upper back and engage the abs to take some of the weight off of your arms. If you sag down, your body will feel extremely heavy. Your elbows and thighs should continue to squeeze in; pull your heels up toward your buttasana.

Be mindful of your movement, try not to kick or fling that second foot up. Be patient, and work your way up to being able to hold this for 5-10 breaths.

Advanced: Now straighten your arms!

If you can solidly hold your crow, you can start to work on straightening your arms. This can put pressure on your wrists, so please be careful and listen to your body.

From your bent-arm bakasana, slowly start to straighten the arms while simultaneously pulling the knees up even higher into your armpits. Squeeze your elbows and thighs in! Your upper back rounds even more to release some of the weight off of your arms. Your wrists will move past 90 degrees, so be careful!

Play around, have fun and be mindful!

XOXO