Vinyala

Pose sheet

Crow Pose

Kākāsanaकाकासन

Balance on your hands with bent elbows and knees resting on your upper arms.

Open this pose in the 3D body

Steps

Support

Both palms and fingers; feet lifted.

Enter

  1. Squat with your knees apart.
  2. Place your hands shoulder-width apart and spread your fingers.
  3. Bend your elbows backward; place your knees on your upper arms.
  4. Slowly shift your weight forward and lift one foot.
  5. Lift your other foot and bring their inner edges together.

Hold

  1. Push the floor away and round your back.
  2. Press your knees against your upper arms.
  3. Keep your elbows pointing backward.
  4. Draw your feet toward your shins; turn your soles outward.

Exit

  1. Slowly lower your feet to the floor.
  2. Return to a squat.
Breathing
Breathe normally without holding your breath.
Gaze
Gaze at the floor ahead of your hands.
Duration
5–10 breaths.

Adapt

Adaptations

  • One foot groundedKeep one foot on the floor while lifting the other.
  • Block under your feetStart squatting on a block; place your hands in front.
  • Reclined CrowLie on your back; draw knees in against your upper arms.
  • Feet on a chairRest feet on a chair; hands grounded, knees on upper arms.

Variations

  • Bakāsana: straight arms, with knees close to the armpits.
  • Pārśva Bakāsana: legs together to one side, with a twist.
  • Eka Pāda Baka Dhyānāsana: take one leg back; breathe normally; hold for longer.

Signals of effort

  • Body weight on your hands, with wrists extended.
  • Balance with both feet lifted.