Intermediatestanding

Variations (1)

Crow Pose

Kakasana · काकासन

Also known as: Kakasana · Crane Pose Variation

KakaCrow·AsanaPose

Crow Pose, also called Kakasana is a classical yoga posture. Its Sanskrit name Kakasana translates word-for-word as: Kaka (Crow) · 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 strengthen the wrists. Engages core muscles. Improves balance and coordination. Suitable for intermediate practitioners with foundational yoga experience, it is a meaningful addition to any practice, particularly beneficial for athletes and teens. A block and blanket 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

5

Strengthens arms, wrists, and shoulders
Engages core muscles
Improves balance and coordination
Increases mental focus
Tones abdominal organs
Full anatomical benefits — muscles, joints, organs →

Avoid If

4

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.
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.
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.

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.

Folded Blanket

Use a blanket for cushioning, elevation, or support — it adapts the pose to your body's current needs without compromising alignment.

Common Mistakes to Avoid

✕Locking the knees — keep a micro-bend or engage the quadriceps

✕Collapsing the arches of the feet — distribute weight evenly

✕Holding the breath or breathing shallowly

✕Hunching the shoulders toward the ears

✕Leaning weight to one side — keep both feet equally grounded

✕Looking around the room — keep the gaze fixed

Teaching Cues

For yoga teachers — verbal cues to guide students

6 cues

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

arm balancebalancecore strengthener

Body Focus

upper bodycorewristsshoulders

Focus Areas

strengthbalancebreathingendurance

Best For

athletesteens

Yoga Styles

hathaiyengarvinyasaashtanga

When to Practice

peak posewarm up

Position

standing

Practice Flow

Tadasana

Adho Mukha Svanasana

Standing Forward Bend

This pose

Standing Forward Bend

Adho Mukha Svanasana

Savasana

How to Practice

1

1. Begin in Malasana (Garland Pose), with feet flat on the floor.

2

2. Place your hands on the floor shoulder-width apart, fingers pointing forward.

3

3. Position your knees high up on your upper arms, creating a shelf-like support.

4

4. Lean forward, transferring your weight onto your hands.

5

5. Gradually lift your feet off the floor, engaging your core for balance.

5 more steps remaining

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Frequently Asked Questions

Common questions about Kakasana

What is Crow Pose?

Crow Pose, also called Kakasana is a classical yoga posture. Its Sanskrit name Kakasana translates word-for-word as: Kaka (Crow) · 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 strengthen the wrists. Engages core muscles. Improves balance and coordination. Suitable for intermediate practitioners with foundational yoga experience, it is a meaningful addition to any practice, particularly beneficial for athletes and teens. A block and blanket 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?

Strengthens arms, wrists, and shoulders. Engages core muscles. Improves balance and coordination. Increases mental focus. Tones abdominal organs.

Who should avoid Crow Pose?

Avoid this pose if you have: Wrist injuries, High blood pressure, Pregnancy, Carpal tunnel syndrome.

How many steps are in Crow Pose?

Crow Pose is practiced in 10 steps. Begin in Malasana (Garland Pose), with feet flat on the floor.

Is Crow Pose suitable for beginners?

Crow Pose is an intermediate-level pose. Beginners should practice with props or under guidance.

What props are needed for Crow Pose?

You may use: block, blanket. Props make the pose more accessible and comfortable.

What poses should I do before Crow Pose?

Prepare with: Tadasana, Adho Mukha Svanasana, Standing Forward Bend. These warm up the relevant muscles and joints.