Yoga with Dr. Prajakta – Bakasana (Crow Pose)

Welcome to Day 4 of “Yoga for Core Strength”.

Today’s pose is Bakasana/Crow Pose. This is an Advanced Pose and should be attempted only if you have been practising Yoga for some time. If you are new to Yoga, start with the basics. Practice consciously and methodically with patience and persistence.

Bakasana/Crow Pose is a very important pose as it strengthens the muscles, joints and ligaments. In this pose, the entire body is balanced on your arms.

While Crane Pose and Crow Pose are often used interchangeably, they are slightly different poses. The arms are bent in Crow Pose but straightened in Crane Pose.

This makes the Crow Pose slight easier than the Crane Pose.

Lets see how to do it right without falling on your face!


  • Place your hands on the floor and stand on all 4 limbs. Make sure the hands are placed flat on the surface and are at a comfortable distance from each other.
  • Bend a little from your hips.
  • Now, bend your arms at the elbow. This will create a space to place your knees.
  • Lift your left leg off the floor, bend it at the knee and place the knee slightly above the elbow of your left arm.
  • Do the same thing with your right leg, and place the right knee slightly above the elbow of the right arm.
  • Hold steady in this position for 15-20 seconds.
  • Slowly release the pose one leg at a time.
  • Repeat this 3-5 times.


  1. Strengthens your abdominal muscles.
  2. Strengthens forearms, wrist, shoulder joints and legs.
  3. Regular practice of this pose will increase mental and physical strength.
  4. Helps make your body more flexible.
  5. Increases stamina.
  6. Provides a decent stretch to your upper back.


Avoid doing this pose if you suffer from:

  1. Sciatica
  2. Carpal tunnel syndrome
  3. Wrist injury
  4. Spondylitis
  5. Migraines

Consult your physician before practising this pose.

Tip Of The Day:

Celebrate the small wins. Did you hold the Crow Pose for 15 seconds? Then that’s a cause for joy! The small wins will eventually add up.

Author: Dr. Prajakta Jawalkar

(This is part of a continuing series called “Yoga with Dr. Prajakta” which is running through December 2018. Come back tomorrow for the next pose in the series).