Bakasana
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Yoga Techniques and Fitness
Overview
In this lesson, we explore Bakasana (Crow Pose), an arm balance that connects the upper and lower body to build balance, stability, and core strength.
Objective
Understand how to engage the serratus anterior, triceps, and adductors to stabilize the pose and link the arms, trunk, and legs into a unified structure.
What You'll Get
You'll learn how to distribute weight across your hands, activate your shoulder girdle, and squeeze your knees into your arms to create a stable perch. Practitioners gain confidence in arm balancing and core control. Teachers and trainers walk away with clear anatomical cues—like how to activate the psoas and abdominals to fold the trunk, or how outward rotation of the upper arm improves shoulder stability—to help students lift off safely.
Vinyasa Count: Bakasana [A]
| # | Sanskrit | Instruction |
|---|---|---|
| 7 | Sapta | Inhale, jump forward to squat, prepare |
| 8 | Astau | Inhale, lift up |
| 9 | Nava | Exhale, jump back, Chaturanga Dandasana |
| 10 | Dasa | Inhale, Urdhva Mukha Svanasana |
| 11 | Ekadasa | Exhale, Adho Mukha Svanasana |
Vinyasa Count: Bakasana [B]
| # | Sanskrit | Instruction |
|---|---|---|
| 7 | Sapta | Inhale, jump to position |
| 8 | Astau | Inhale, lift up |
| 9 | Nava | Exhale, jump back, Chaturanga Dandasana |
| 10 | Dasa | Inhale, Urdhva Mukha Svanasana |
| 11 | Ekadasa | Exhale, Adho Mukha Svanasana |
Anatomy
This balancing pose resembles a crow perching on a tree. It connects the upper and lower extremities to improve balance and stability.
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