Kråke Pose

Crow position, also known as Bakasana , is an important balance position in yoga that builds strength in the arms , core and wrists . This pose requires a combination of both strength and balance, and is a great way to develop focus and body control.

Correct technique and execution

  1. Start in a low squat with your feet together and your palms flat on the floor in front of you, shoulder-width apart.
  2. Place the knees on the upper arms as high as possible, while bending the elbows.
  3. Shift your weight forward until you feel your toes begin to lift off the floor. Start with one foot at a time if necessary.
  4. Keep your gaze straight ahead and activate your core muscles to maintain your balance.
  5. Breathe deeply and try to hold the position for a few seconds, or as long as you can.

Common mistakes

  • Error: Lack of kernel support. Many people lose their balance because they do not activate their core. Solution: Tighten your abdominal muscles before lifting your feet.
  • Mistake: Looking down at hands. This can lead to future falls. Solution: Keep your gaze in front of you, approx. one meter forward, for better balance.
  • Fault: The elbows point too far outwards. This weakens stability and can strain the shoulders. Solution: Keep your elbows pulled in towards your body for better support.

Modifications and variations

  • Beginner Modification: Use a yoga block under your feet to lift yourself up, and lift one foot at a time for balance.
  • Advanced variation: Once you've mastered the basic pose, try extending your legs back to perform flying crow pose for an extra challenge.

Number of repetitions and sets

For yoga, it is common to hold postures instead of traditional repetitions. Practice the crow position for 3-5 attempts , holding the position for 20-30 seconds each time. Remember to rest your wrists between each round to avoid overloading.

Breathing technique

The breath plays an important role in balance. Inhale deeply before starting and exhale as you lift your feet off the ground. Continue with calm and controlled breathing as you balance.

Video: Crow Position Performed by Women

Here are two good examples of how you can master the crow position:

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