Advancedstanding
Crow Pose II
बकासन २
Bakasana II, or Crow Pose II, is an advanced arm balance that requires significant strength and balance. It strengthens the arms, wrists, and core while improving focus and coordination.
Anatomy Involved
Benefits
- Strengthens the arms, wrists, and shoulders
- Tones the abdominal muscles
- Improves balance and coordination
- Builds confidence and focus
- Strengthens core muscles
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Wrist injury
- Shoulder injury
- Pregnancy
- High blood pressure
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Ground firmly through all four corners of both feet
- 2Engage the quadriceps by lifting the kneecaps
- 3Lengthen the spine from the tailbone to the crown of the head
- 4Draw the shoulder blades down and back
- 5Maintain steady, even breathing throughout
- 6Fix the gaze on a steady point (drishti) for balance
Pose Details
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Bakasana II, or Crow Pose II, is an advanced arm balance that requires significant strength and balance. It strengthens the arms, wrists, and core while improving focus and coordination.
How to Practice
1. Stand in Tadasana, with your feet slightly wider than shoulder-width apart.
2. Exhale, bend your knees, and come into a deep squat.
3. Place your palms on the floor slightly wider than shoulder-width apart, with your fingers pointing forward.
4. Bend your elbows slightly.
5. Position your knees against the back of your upper arms, near your armpits.
5 more steps remaining
Register free to see the complete instructions
Register Free to ContinueAlready registered? Login
Frequently Asked Questions
Common questions about Crow Pose II
What is Crow Pose II?
Bakasana II, or Crow Pose II, is an advanced arm balance that requires significant strength and balance. It strengthens the arms, wrists, and core while improving focus and coordination.
What are the benefits of Crow Pose II?
Strengthens the arms, wrists, and shoulders. Tones the abdominal muscles. Improves balance and coordination. Builds confidence and focus. Strengthens core muscles.
Who should avoid Crow Pose II?
Avoid this pose if you have: Wrist injury, Shoulder injury, Pregnancy, High blood pressure.
How many steps are in Crow Pose II?
Crow Pose II is practiced in 10 steps. Stand in Tadasana, with your feet slightly wider than shoulder-width apart.
Is Crow Pose II suitable for beginners?
Crow Pose II is an advanced-level pose. Beginners should practice with props or under guidance.
What props are needed for Crow Pose II?
You may use: block. Props make the pose more accessible and comfortable.
What poses should I do before Crow Pose II?
Prepare with: Tadasana, Adho Mukha Svanasana, Standing Forward Bend, Warrior I. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Crow Pose II with other poses