Crow Pose (Bakasana)

Targets the wrists, forearms, triceps, core, and hip flexors that compress the knees tightly against the upper arms. Helpful as the entry-level arm balance that teaches the critical skill of forward weight shift onto the hands, and as a gateway to Handstand and Side Crow. The movement squats with the hands shoulder-width on the floor, places the knees high on the backs of the upper arms or in the armpits, then tilts forward to shift all weight onto the hands until the feet lift off the floor, holding a compact ball shape with the gaze slightly forward.

Cues

• Shift the weight forward onto the hands and hug the knees high onto the arms.