7 Steps to Take Flight in Yoga’s Crow Pose (Kakasana)

Crow Pose, also known as Kakasana, is a challenging arm balance. It requires strength in the arms (of course!) as well as the wrists, core, back, and inner thighs. 

But more than just brute strength, Crow Pose also requires a perfect counterbalance of weight so that you can float off your feet and balance almost effortlessly on your hands. While it is a challenging posture, you can approach it systematically to find your balance on your arms.

7 Steps to A Rewarding Yoga Crow Pose (Kakasana) 

You can modify Crow Pose by placing yoga blocks under your hands. You may also place a block under your feet to bring the floor closer to you before you lift off. You may also choose to place a small “crash pad” of pillows or blankets, or cushions in front of you just in case you fall!

Once you grab all the support you’d like, follow these simple steps to find your balance in Kakasana.

Step 1: Fold Forward to get started for Crow Pose

Start standing at the top of your mat with your feet together. You have the option to stand on a yoga block placed widthwise on your mat. To prepare for Crow Pose, fold your torso forward and down over your legs and allow the weight of your upper body to hang heavy toward the floor.

Step 2: Plant Your Palms: Engage Hasta Bandha

Bend your knees as much as you need to release your palms to either blocks or the floor. Plant your hands roughly shoulder-width apart and activate a strong Hand Lock (Hasta Bandha) by spreading your fingers, grounding them into the perimeter of your palms, and gently gripping them with your fingertips.

Step 3: Slide Your Knees Up Your Arms

Lift your heels from the floor and rise up high to the balls of your feet. Open your knees out wide toward the outer edges of your mat and bend your knees to slide them up your arms as high as you possibly can (ideally up toward your armpits).

Step 4: Squeeze Your Legs To Engage Your Adductors

In Crow Pose, actively squeeze your legs in against your upper arms and then use the same amount of energy to press your upper arms back out against your legs.

Step 5: Round Your Back into the Shape of the Pose

Hug your navel in toward your spine and actively round through your whole back body to create a C-shaped curve in your spine. Draw your shoulder blades apart from each other as you press firmly into your palms.

Step 6: Bend Your Elbows to Yoga Push-up-Like Shape

Bend your elbows straight back behind you into a Yoga Pushup (Chaturanga Dandasana)-like shape. Squeeze your elbows toward each other and keep the heads of your shoulders lifted high away from the floor.

Step 7: Look and Lean Forward Find Your Drishti In Yoga’s Crow Pose (Kakasana)

Shift your gaze forward to one single point in front of you on the floor and lean the weight of your whole body forward in space. Keep a strong engagement through your arms as you root firmly into the floor and keep leaning forward until you find the magic “tipping point” when your legs naturally become light and lift from the floor. 

You should not need to hop at all. For Crow Pose, you want to counterbalance your weight as you lean forward. Once your feet lift from the floor, immediately squeeze your heels in toward your seat. 

Continue to engage across your whole body in Crow Pose. Root firmly into your palms. Round your back body strongly as you draw your shoulder blades apart. Squeeze your legs toward the midline of your body. Hug your heels toward you. And if you feel really stable, you have the option to press so strongly against the floor that you straighten and extend your arms.

Find Your Strength and Balance in Crow Pose With These Simple How To Steps 

Big postures like Crow Pose are often intimidating even to approach. But if you break the postures down into smaller bite-sized portions, you’ll find them approachable and even attainable with dedication and practice.

Try these seven steps to find your strength and balance in Kakasana, and you just may be surprised by how steady you’ll actually feel in the final pose!