The crow in yoga

The crow is a significant animal in symbolism. She asks us to move on and leave the past behind - in everyday life this is often easier said than done. One asana that can help us stay on our path, let go of the past, and find balance (both mentally and physically) is Bakasana, the Crow.

what is the crow

The yoga crow, which is also known as Bakasana, helps you to achieve a new balance that you have never known about your body before.

You balance your entire body weight on your hands while your arms are slightly bent and your knees are on your triceps. So the asana is one of the simpler arm balances - that's what makes it so popular that it's not only found in the Yoga-Vidya basic series, but also among the 84 most important asanas.

What are the effects of the crow in yoga?

This special tension strengthens the wrists, fingers and arm muscles and stretches the glutes. The balance required for the yoga crow promotes body awareness and balance.

But this yoga position not only has a positive effect on your body, but also achieves energetic and mental success. In terms of energy, the crow has a particularly activating effect and, thanks to its balance, has a very harmonizing effect. Especially with a lack of self-confidence, with lost courage or lack of concentration, a positive effect of the crow will be noticeable. 

When you should do without the crow:

The crow is a powerful and wonderful asana, there's no question about that. However, under certain circumstances, it may not be the best asana for you.

Should you...

• suffer from problems, injuries or pain in the wrists
• To be pregnant
• have acute back pain or chronic back problems

 you should better avoid bakasana.

Are you now really interested in trying out the crow? Very good! Here is the step-by-step guide for you!

Step by step instructions: How to get into the crow

1. After you have laid out your yoga mat, you crouch down - preferably slightly elevated on a yoga block
2. You now center your arms in front of your body and spread your fingers. Make sure to distribute the weight evenly between the palms of your hands and your fingertips. Many yogis find it easier to crow if they twist their hands slightly inward so that the thumb and forefinger form a large triangle.
3. Bend your arms and rest your knees on an upper arm or in your armpits.
4. When your position is stable, you can now lift either one or both feet off the floor.
5. Now keep your balance, breathe evenly and consciously.

At first, you may only be able to hold the asana for a few seconds - that's okay. With practice, you will find it easier and easier to find the right balance.

Our tips for your first crow

So that the crow will soon become child's play for you, we have a few tips here that will make practicing easier:

1. Use a block as a "launch pad": By standing on the yoga block, you can automatically position your knees higher. This will make it easier for you to get into a position where your crow can “take off”.
2. Often the crow's great challenge isn't strength or balance, but the fear of losing balance and falling on your head. A pillow helps you to find the necessary security and to land softly in an emergency.
3. If you are not sure whether you are performing the asana correctly, seek help, a teacher or take a photo or video - this way you can check and correct yourself.

As always, be patient with yourself. Bakasana requires strength, courage and balance at the same time - so it is quite natural that the asana does not fit perfectly overnight. In the end, like all yoga practices, it's not just about mastering the asana, but what you learn about yourself along the way.

Have fun practicing and see you soon on the yoga mat ! :)