how to do bird pose yoga

Coming into Crow Pose (Bakasana) for the first time is special for a lot of people. It was the first arm balance I’d nailed in a yoga class, and I’ll never forget that completely capable feeling of being equal parts strong and flexible. Instead of feeling like a fumbling newbie, I felt like my body was actually capable of doing amazing things. The simple act of trying and kind of getting it gave me the confidence to keep at it.

Confidence is often half the battle in yoga. It is natural to face fears and frustrations, but you don’t always need to feel 100 percent confident before trying a new pose — you gain confidence by actually attempting something, no matter what that looks like.

I fully encourage you to permit yourself to deviate from “perfection” in your yoga practice while you find your bearings. Try these three beginner-friendly modifications to cultivate a can-do attitude, instill hope, and motivate yourself to keep practicing.

Beginner Tip: If you’re new to exploring Crow Pose, you may want to check out some poses that will help prepare you for Crow Pose.

I know this is a commonly asked question, but I’ve been practicing yoga regularly for the past three years. I’ve experimented with crow, but it’s really challenging! I recently managed to hold a powerful crow for a full second, but I haven’t been able to repeat it. My arms hurt so much when my knees dig into them, and my yoga pants burn or bruise my skin. It shouldn’t hurt that much, in my opinion (even though I bruise easily and am very sensitive).

I’m strong-ish so it should be within reach! Archived post. New comments cannot be posted and votes cannot be cast.

How to Get Into Crow Pose

how to do bird pose yoga

Let’s examine the basic principles of Crow Pose before moving on to modifications. (It should be noted that Crow Pose and Crane Pose are frequently confused.) In contrast to Crow Pose, where your arms are bent more deeply and your knees are on top of your upper arms, Crow Pose has your arms more straight and your knees closer to your armpits. ).

Try the following movements to transition from standing into Crow Pose:

1. Squat down with your feet together and your knees wide. Spread your fingers widely and slightly bend your elbows as you place your hands flat on the mat, shoulder-width apart. As you start to raise your hips toward the sky, keep your hands and feet in their current positions. 2. Bend at the knees and raise your heels off the mat. 3. Squeeze your knees into your arms by placing them on the backs of your upper arms as near to your armpits as you can. 4. As you begin to shift your weight, press your fingertips into the mat. Lift one foot off the mat slowly, then raise the other foot and bring your big toes together. (Alternatively, as you become used to balancing on your hands, you can lower your first foot and then raise your other foot. ) 5. To find the “lift” in the middle of your body that eventually enables you to straighten your elbows and enter Crane Pose, draw your navel toward your spine. To help you maintain your balance, look between your hands. Remember, it’s normal to waiver in a balance pose.

Although practicing Crow Pose can seem simple when you read about it, it can be difficult or even frightening. But you’re not alone. Let’s examine some typical challenges and resolve them jointly.

2. Fear: “But what if I face-plant?!”

(Photo: Courtesy of Erin Motz)


Why can’t I do the crow pose?

A weak core and lack of wrist mobility are among the top reasons why you can’t do crow pose. A yoga practice allows you to connect your mind and body through movement. But that can be difficult to accomplish when you struggle to do the poses.