Crow Pose and the Power of Play in Yoga Practice
For many yogis, crow pose (Bakasana) is the first arm balance that sparks the realization: I am stronger than I thought. That moment, when your feet lift, even for just a breath or two, can be empowering, transformative, and just plain fun.
Crow is a foundational arm balance, and for many (myself included), it marks a meaningful milestone in the yoga journey. It’s a shape that challenges balance, coordination, focus, and strength—but perhaps more importantly, it invites us to let go of perfection and embrace the playful side of practice.
What Is Crow Pose?
Crow pose, or Bakasana, is typically one of the first arm balances introduced in public yoga classes. From a squat position, hands come to the floor shoulder-width apart, fingers spread wide to create Hasta Bandha (hand lock). The knees are tucked high toward the upper arms or armpits, and with a shift of weight forward and the right amount of engagement through the core, shoulders, and back body—suddenly, you’re flying. Feet lift. Heels draw toward the seat. And you’re floating.
It’s a moment of strength, lightness, and trust all at once.
Why Crow Pose Feels So Empowering
Crow pose unlocks a surprising level of confidence. For many students, it’s the first time they realize they’ve been telling themselves limiting stories—stories like, I’m not strong enough, or I don’t have the right body for this. But with practice, patience, and support, those narratives start to unravel.
There’s something truly joyful about seeing students lift into the pose for the first time. That smile of disbelief and pride says it all: I did that. I was wrong about what my body can do.
And it’s not just about strength. While yes, there’s a strength component, crow is also about technique, alignment, balance, weight distribution, and gaze. Learning to protract the shoulder blades, engage the core, and look forward (not at your toes!) makes all the difference. It’s less about brute force and more about understanding and trust, especially in yourself.
Arm Balances and the Fear Factor
It’s completely normal to feel intimidated by arm balances. There’s often a fear of falling forward, of face-planting, to be honest, which can create hesitation or even mental roadblocks. But learning to make friends with the fear is part of the practice.
Falling is part of learning. It doesn’t mean failure; it means you’re trying, playing, exploring. That in-between space—where you’re unsure, where your feet are maybe lifting, where you’re building trust in your body’s proprioception—is where so much growth happens.
And when fear eventually transforms into exhilaration? That’s the magic.
The Role of Play
As adults, we often forget how important play is to learning. But if you’ve ever watched a child try something new, you know that trial and error: flopping around, giggling, trying again, is how we grow.
Yoga doesn’t have to be serious all the time. You don’t win a prize for mastering a pose. There’s no final performance or grade. Arm balances especially call for a lighthearted approach: laughter, wobbling, and maybe falling over are part of the journey.
Practicing on your living room carpet, with your pets watching, is a perfectly valid path to crow pose. So is showing up to class and permitting yourself to try, even if you don’t get off the ground. You’re still doing the work.
How to Approach Crow Pose (or Any Arm Balance)
• Shift your mindset from performance to practice. This is just one stop on a lifelong journey.
• Start where you are. Everyone’s crow pose looks different. Find the version that works for your body.
• Engage the whole body. It’s not just about arms—it’s core, back, shoulders, and focused gaze.
• Be patient with yourself. Progress can take weeks, months, or even years.
• Play. Let it be fun. Laugh. Fall. Try again.
• Know that you’re not alone. Everyone struggles with these postures at first. And you can learn.
Deepening Your Practice Through Time and Intention
Ultimately, deepening your yoga practice, whether it’s crow pose or something else, is all about time spent. Devote time to your physical practice, your study of yogic philosophy, meditation, or pranayama. The key is consistent, intentional presence. Yoga isn’t about being perfect. It’s about showing up.
The next time you see crow pose cued in class, consider giving it a go, even if you’re convinced you can’t. Let go of the need to nail it, and just play.
For more tools to support your journey, listen to related episodes of Deepen Your Yoga Practice, or join us at True Love Yoga in Kansas City or online. We’re here to grow—and play—together.
Om Shanti, Om Peace.
