Crow Pose
the 12 Basic asanas
Crow: A balancing pose strengthening arms and wrists while building steadiness.
Crow Pose, or Kakasana, is a powerful balancing posture that builds strength, focus, and determination. Although it may look challenging at first, the pose is developed step by step through steady breathing, concentration, and careful shifting of weight.
In Crow, the body weight moves from the feet, legs, and hips into the hands, arms, and shoulders. This makes it an excellent posture for developing upper-body strength while also training balance and mental steadiness. Practise patiently, breathe rhythmically, and relax afterwards in Child’s Pose.
Helps to develop strength and flexibility in the wrists
Strengthens the tricep muscles
Strengthens the shoulder muscles
Develops determination
Strengthens the powers of concentration
Encourages balance, focus, and body awareness
Spread your fingers wide apart, turn your wrists inwards, and bend your elbows outwards.
Sit in a squatting position with your legs and feet apart. Taking your shoulders in front of your knees, place your palms on the mat in front of you. Keep your arms slightly bent and adopt the correct position for your hands and elbows (see above). Breathe slowly and rhythmically.
Come up onto your toes, lifting your hips, and keeping your knees pressed firmly against your upper arms. Continue breathing rhythmically in the abdomen.
Breathing more deeply, focus on a point in front of you, then slowly move forwards, shifting your weight away from your feet and onto your wrists. Your elbows should be slightly bent and your knees resting on your upper arms. Continue with Step 4 or hold for a few moments, then exhale and return to a squatting position.
If your wrists are strong enough, come into the full pose. Starting from Crow Step 3, inhale, hold your breath, then slowly move your weight farther forwards until your feet lift off the floor. Balance for a few moments, then exhale, and return to Step 2. Once you can achieve the full pose, hold it as you breathe rhythmically for up to 30 seconds.
Crow Pose is not only about arm strength. It is also a practice in concentration, courage, and inner steadiness. Take time to explore the gradual shift of weight into the hands, keeping the breath smooth and the mind focused. With regular practice, Kakasana helps cultivate both physical balance and mental determination.
Swami Vishnudevananda
Sivananda Yoga Centres
