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Coming into Crow Pose (Bakasana) for the first time is special for a lot of people. It was the first arm balance I’d nailed in a yoga class, and I’ll never forget that completely capable feeling of being equal parts strong and flexible. Instead of feeling like a fumbling newbie, I felt like my body was actually capable of doing amazing things. The simple act of trying and kind of getting it gave me the confidence to keep at it.
Confidence is often half the battle in yoga. It is natural to face fears and frustrations, but you don’t always need to feel 100 percent confident before trying a new pose — you gain confidence by actually attempting something, no matter what that looks like.
I fully encourage you to permit yourself to deviate from “perfection” in your yoga practice while you find your bearings. Try these three beginner-friendly modifications to cultivate a can-do attitude, instill hope, and motivate yourself to keep practicing.
Beginner Tip: If you’re new to exploring Crow Pose, you may want to check out some poses that will help prepare you for Crow Pose.
How to Get Into Crow Pose
Before we get into modifications, let’s look at the simple mechanics of how to do Crow Pose. (It’s worth noting that Crow Pose is often confused with Crane Pose. In Crow Pose, your arms are straighter and your knees are closer to your armpits, whereas in Crow Pose, your arms are bent more deeply, with your knees on top of your upper arms.)
To come into Crow Pose from standing, try the following steps:
1. Squat down with your feet together and your knees wide. Place your hands flat on the mat, about shoulder-width apart, with your fingers spread wide and your elbows slightly bent. Keep your hands and feet where they are as you begin to lift your hips toward the sky.
2. Keep your knees bent and lift your heels off the mat.
3. Place your knees onto the backs of your upper arms, as close to your armpits as you can, and squeeze your knees into your arms.
4. Start to shift your weight into your fingertips, pressing them into the mat. Slowly lift one foot off the mat, then lift your second foot and bring your big toes to touch. (Alternately, you can lower your first foot and then lift your other foot as you acclimate to balancing on your hands.)
5. Draw your navel toward the spine to find that “lift” in the center of the body that eventually allows you to straighten your elbows and come into Crane Pose. Bring your gaze in between your hands to help steady your balance. Remember, it’s normal to waiver in a balance pose.
While reading about Crow Pose might make it seem easy, actually trying it out can be challenging or even scary. But you’re not alone. Let’s look at some common obstacles and work through them together.
1. Frustration: “I can’t get my knees high enough on my arms!”
Modification 1: Block Under Feet
Enter the pose as described in the steps above, but start by perching your feet on a block. This makes it easier to get your knees in position. Practice lifting one foot at a time off your block and play with that until it feels familiar.
How to: Slowly lean into your hands and try to stay light in your core as you lift one or both heels toward your glutes. Once it feels (relatively) comfortable, start with the same one-foot-at-a-time approach without the blocks.
2. Fear: “But what if I face-plant?!”
Modification 2: Block Under Forehead
The biggest fear in Crow? The face-plant! When you’re trying to find your center of gravity, it’s pretty easy to lose sight of your focal point and fall forward.
How to: Before you come into Crow, place a foam block on the highest level about 4-5 inches in front of your fingertips at the center of your mat. Allow your breath to slow as you practice lifting one knee at a time toward your upper arms. You can let yourself lean forward without fear, knowing your forehead will touch a squishy block before hitting the mat or hardwood floor. (It’s much nicer, trust me!) This lets you play it safe without missing out on the fun of trying. The block also gives you feedback when you’re slightly off-center.
3. Frustration: “I just can’t do it.”
Modification 3: The “Almost Crow”
Remember, the most important part of progress is confidence. Bending your elbows more than usual in Crow Pose lowers your center of gravity and allows your body weight to rest squarely on your arms, making balancing a little easier.
How to: Enter the pose as instructed above, but bend your elbows deeply and slowly shift your weight forward as you lift one foot off the ground.
Trying these variations may help you conquer your fear of arm balancing so you’ll be well on your way to practicing this pose regularly and adding others to your repertoire. What’s most important is enjoying the ride. A pose is only new to you once, so buckle up and savor the moment.
RELATED: Confidence-Boosting Arm Balances
This article has been updated. Originally published March 15, 2021.
About Our Contributor
Erin Motz is a carnivorous, red wine- and French cheese-loving yoga teacher who teaches vinyasa flow. Her aim is to keep classes fun and accessible, both in the studio and online. Erin believes that it’s perfectly fine if students don’t know their asana from their elbow, because yoga is for everyone. She may be a “Bad Yogi,” but teaching yoga has been one of her greatest pleasures.