Crow Pose
BakasanaThe entry-level arm balance, knees resting on the upper arms. Trains wrist loading, serratus strength and the deep trunk rounding that keeps the centre of mass forward.
- 01Squat with the feet close together and place the hands shoulder-width on the mat in front of you.
- 02Rise onto the toes, bend the elbows slightly and place the knees high on the backs of the upper arms.
- 03Round the upper back strongly and shift the weight forward over the hands.
- 04Lift one foot, then the other, drawing the heels toward the buttocks.
- 05Hold three to eight breaths, then place the feet down. Set a block under the feet at first to shorten the lift.
- 01Knees high on the arms, near the armpits.
- 02Round the back like an angry cat — flat backs fall.
- 03Look forward at the floor, not back at your feet.
- 01Keeping the arms fully straight, which leaves nowhere for the knees to sit and pushes you backward.
- 02Looking down between the hands, which drops the head and takes the weight backward off the balance point.
- 03Placing the knees low near the elbows, which slides them off and drops the load onto the wrists.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.