Crow Pose


What is Crow Pose?

Crow pose, or kakasana in Sanskrit, is an intermediate arm balance and a more accessible variation on crane pose. With the knees against the upper arms, the yogi balances on their hands. The key here is to shift the bodyweight far forward in order to balance.


  • Begin in a squat with the hands as wide as the shoulders, fingers spread.
  • Place the knees high against the backs of the arms. Come onto the toes.
  • Exhale and shift the bodyweight forward, balancing on the hands. Lift the feet from the floor. Push the ground away. Focus on one point to balance.
  • Breathe while holding the pose.
  • Exhale and lower.


  • Avoid if there is wrist injury.

Benefits of Crow Pose

  • Improves balance
  • Strengthens arms, wrists and core
  • Stretches upper back
  • Aids in digestion
  • Fosters tranquility
  • Improves concentration
  • Boosts confidence

Crow Pose Details
Sanskrit Name: Kakasana
Pronunciation: KAH-KAH-sah-nah
Pose Level: Intermediate
Drishti: Bhrumadhye (Third Eye)
Pose Type: Arm Balances, Balancing, Core, Strength

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