How to Do the Perfect Crow Pose (Bakasana) - Complete Guide

Want to master Crow Pose — the foundational arm balance that builds upper body strength and conquers fear of falling? You're in the right place.

Perfect Crow Pose (Bakasana) Technique

Crow Pose (Bakasana) is the gateway arm balance that introduces practitioners to the world of challenging inversions. This pose requires upper body strength, core engagement, and the courage to lean forward. It builds confidence while developing the foundation for more advanced arm balances. ChAIron's AI coaching ensures safe progression, proper wrist alignment, and optimal weight distribution.

Step-by-Step Form Guide

  1. Squat Setup:Start in deep squat, feet close together, hands on floor shoulder-width apart
  2. Knee Placement:Place knees on upper arms, as high toward armpits as possible
  3. Weight Shift:Slowly lean forward, shifting weight from feet to hands
  4. Lift Off:Engage core, lift one toe, then both, keeping knees on arms
  5. Balance Hold:Look forward, engage entire body, breathe steadily

Common Mistakes to Avoid

  • Placing hands too close together or too wide
  • Looking down instead of forward
  • Not engaging core muscles sufficiently
  • Placing knees too low on arms (use upper arms)
  • Rushing the lift-off without proper setup
  • Allowing wrists to collapse inward

AI Coaching Benefits

  • Hand placement and wrist alignment
  • Knee position on upper arms
  • Weight distribution and balance point
  • Core engagement and lift technique
  • Head position and gaze direction
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