Crow Pose, or Bakasana, is often the first arm balance taught to yoga students, which makes it a great pose to learn if you want to bring more strength and balance into your physical yoga practice.
Many people find it looks much harder than it really is to practice, which is the reason we came up with the Crow Challenge. We were asked by so many of our wonderful Movers to help to move them into crow, so we thought we’d work with fabulous Sylvia Garcia to show you how to give it a go. You might find that mastering crow will infuse the rest of your practice with strength and confidence.
Crow 1: Wrist Warmers
04:33 | Sylvia Garcia
This short tutorial is perfect to prepare for any sort of balancing on your hands and is particularly good for crow. You will start with moves to activate your wrists and get a little heat into this area of the body before moving into some strengthening drills.
Crow 2: Chest and Shoulder Strength
07:07 | Sylvia Garcia
In this short tutorial, you will find conditioning moves to build upper body strength and control, combined with the movements you need for crow. You might need a folded blanket to place under your heels in squat.
Crow 3: Three Legged Dogs
04:28 | Sylvia Garcia
This third stage of the crow challenge introduces more conditioning moves including three-legged dog for developing structure and stability through the shoulders. This posture is perfect for those aspiring to crow as it also opens the hips, developing the position for crow.
Crow 4: Crow
04:35 | Sylvia Garcia
Let your crow take flight! Sylvia introduces different ways to come into crow with control – and recommends what to do if you don’t yet have the flexibility or strength. Best of all, learn your Emergency Escape Route - a great way to fall out when you lose your balance. Always remember: a yogi falls gracefully and gets up smiling!
Crow 5: Crow to Chaturanga
02:19 | Sylvia Garcia
When your crow is super solid – this means you can hold quite comfortably for 3 – 5 breaths – flying back to chaturanga will be the first variation to learn because mastering this will enable you to incorporate crow more smoothly into your flow.
Crow 6: Crow to Headstand
01:56 | Sylvia Garcia
Here is a fun variation on crow for those whose crow is really steady for 3 – 5 breaths and also reserved for those who have a strong headstand. You can develop your headstand here in Sylvia’s 31-Day Headstand Challenge.
Crow 7: 1 Legged & Side Crow
05:01 | Sylvia Garcia
This tutorial takes you through One Legged Crow (Eka Pada Bakasana) and Side Crow (Parsva Bakasana). It is great for your strength and stability to master these variations, so why not give them a try?
Crow (1) Understanding the Forgotten Handstand
12:17 | Daniel Peppiatt
Crow (or Bakasana) is a handstand, although not many of us every consider this! It forms the basis of all hand balances and in this session we take look at the many factors that make crow a challenging position and how we might overcome these and refine our crow pose if we already have one. You may need 2 blocks.
|12:17||Daniel Peppiatt||All Levels|
Crow (2) Flowing Towards Flight
19:47 | Daniel Peppiatt
In this video we look at how we might go about best preparing the body and mind for crow pose. Once we understand the individual elements at play in this fun but challenging posture we can create a logical progression to perfect the pose in our own special way. With wrist, arm and core warm ups and moving into one leg crow. You may need a block.
Arm Balance Party
38:08 | Adam Hocke
This full vinyasa yoga class aims to make arm balances fun and accessible for everybody. Go step by step into the poses, including crow, side crow, and side plank variations, together with modifications or alternative paths to the full yoga pose if it doesn’t happen today. You will need a yoga brick and a good sense of humour.
Arm Balancing Flow
53:49 | Vidya Heisel
A lovely, swift-moving Advanced vinyasa yoga flow class with a focus on arm balancing. Allthough we open hips, hamstrings and the shoulders ready to arm balance, you'll be surprised that if you're not yet ready to arm balance, or you don't want to do so today, if you visualse them, this can have a wonderful effect!! Enjoy! You will need a blanket.
Juicy Core Arm Balances
49:29 | Kristi Rodelli
A tough Forrest yoga class, taking your Forrest yoga practice to the next level! With it's focus on core, this class also features favourites for strengthening shoulders and upper back as well as core, including dolphin, crow pose, inch worm and the all-time Forrest yoga favourite, oil-rigger. Not an easy class, but for strengthening for arm-balances, this class is amazing. You will need two blocks, an extra mat and a strap.
Juicy Core Arm Balances: Part 2
29:27 | Kristi Rodelli
A Forrest yoga class designed to strengthen your shoulders, arms and core, ready for inversions, with the ever-present focus on the breath. Includes Forrest yoga classics including flashy eka pada koundinyasana preparation and the full pose. Although this is undoubtedly a tricky peak pose, for advanced students only, the rest of us can enjoy the preparation and you never know, one day... You will need a block and a strap.
Water Mandala Vinyasa
01:32:46 | Jonelle Lewis
A beautiful, well rounded feisty Vinyasa yoga class. This is a watery, fluid mandala yoga class, where you'll move from back to front of the mat and building your flow with a focus on the hips. Includes advanced level options of arm-balances, headstand and forearm balance - but of course you can be as gentle as you'd like, taking child's pose whenever you need to. You may need a strap, two bricks and maybe a block.