IntermediatestandingVariations (1)
Kakasana
काकासन
Kakasana (Crow Pose) is an arm balance that builds strength in the arms, wrists, and core. It also improves balance and concentration. This pose requires focus and a strong foundation in preparatory poses.
Anatomy Involved
Benefits
- 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
- Wrist injuries
- High blood pressure
- Pregnancy
- Carpal tunnel syndrome
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
Kakasana (Crow Pose) is an arm balance that builds strength in the arms, wrists, and core. It also improves balance and concentration. This pose requires focus and a strong foundation in preparatory poses.
How to Practice
1. Begin in Malasana (Garland Pose), with feet flat on the floor.
2. Place your hands on the floor shoulder-width apart, fingers pointing forward.
3. Position your knees high up on your upper arms, creating a shelf-like support.
4. Lean forward, transferring your weight onto your hands.
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 Kakasana?
Kakasana (Crow Pose) is an arm balance that builds strength in the arms, wrists, and core. It also improves balance and concentration. This pose requires focus and a strong foundation in preparatory poses.
What are the benefits of Kakasana?
Strengthens arms, wrists, and shoulders. Engages core muscles. Improves balance and coordination. Increases mental focus. Tones abdominal organs.
Who should avoid Kakasana?
Avoid this pose if you have: Wrist injuries, High blood pressure, Pregnancy, Carpal tunnel syndrome.
How many steps are in Kakasana?
Kakasana is practiced in 10 steps. Begin in Malasana (Garland Pose), with feet flat on the floor.
Is Kakasana suitable for beginners?
Kakasana is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Kakasana?
You may use: block, blanket. Props make the pose more accessible and comfortable.
What poses should I do before Kakasana?
Prepare with: Tadasana, Adho Mukha Svanasana, Standing Forward Bend. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Kakasana with other poses