Advancedstanding
Crow Pose II
Crow Pose II · बकासन २
Also known as: Advanced Crow Pose · Crane Variation
Crow Pose II, also called Advanced Crow Pose is a classical yoga posture whose Sanskrit roots break down as: Baka (Crane / Heron) · Asana (Pose). From a standing position, the body roots firmly through the feet while the spine extends upward. The posture works to engage the core, open and strengthen the shoulders and tone the arms. Tones the abdominal muscles. Improves balance and coordination. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice, particularly beneficial for athletes. A block can be used to make the posture more accessible and support correct alignment. Practitioners with pregnancy and hypertension should approach with care or consult a qualified teacher.
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 / Carpal Tunnel
Weight-bearing or extended wrist positions can compress the median nerve and aggravate inflamed tendons, worsening pain and causing numbness.
Use fists on the floor, switch to a forearm variation, or place a wedge/folded blanket under the wrists to reduce extension angle.
Shoulder Injury
Overhead loading and extreme shoulder rotation can impinge the subacromial space and overload rotator cuff tendons.
Lower the height of the pose (Knees-Chest-Chin instead of Chaturanga, or forearm plank instead of full plank) to reduce shoulder load.
Pregnancy
Deep twists, abdominal compression, and lying flat on the back can restrict blood flow or cause discomfort as pregnancy progresses.
Widen the stance, avoid deep abdominal compression and twists, and consult a qualified prenatal yoga teacher.
High Blood Pressure
Vigorous effort and inverted positions temporarily raise blood pressure in the head, increasing strain on blood vessels.
Hold no longer than five breaths, breathe continuously, and come out at the first sign of pressure in the head.
Props That Can Help
Optional supports — use when helpful, not required
Yoga Block
Place a block under each hand to raise the floor, reducing wrist extension and making the pose accessible when hamstrings are tight. This preserves the length of the spine without compensating in the lower back.
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
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
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Frequently Asked Questions
Common questions about Crow Pose II
What is Crow Pose II?
Crow Pose II, also called Advanced Crow Pose is a classical yoga posture whose Sanskrit roots break down as: Baka (Crane / Heron) · Asana (Pose). From a standing position, the body roots firmly through the feet while the spine extends upward. The posture works to engage the core, open and strengthen the shoulders and tone the arms. Tones the abdominal muscles. Improves balance and coordination. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice, particularly beneficial for athletes. A block can be used to make the posture more accessible and support correct alignment. Practitioners with pregnancy and hypertension should approach with care or consult a qualified teacher.
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