Gaze aheadKnees high on the armsFeet lift togetherRounded upper backElbows hug inPress the hands downCrow / Crane Pose
Kākāsana / Bakāsana
Read what the gnome says
Crow Pose! Squat, hands shoulder-width, knees to the upper arms. Lean forward, gaze ahead, and lift one foot, then the other. Elbows bent, core firm. Put a cushion in front, just in case. Breathe, balancing gnome on a branch.
Works on Abdominals · Wrist flexors · Deltoids · Serratus anterior
How to do it
- Squat with the feet together and place the hands shoulder-width apart, fingers spread.
- Rest the knees high on the upper arms and lean forward until the weight is over the hands.
- Lift one foot, then the other, and hold with a rounded upper back and a steady gaze.
Common mistakes
- Don’t look straight down: gaze slightly ahead.
- Don’t jump into it: shift the weight slowly.
- Don’t collapse the elbows out.
Benefits
- Builds strength in the arms, shoulders and core.
- Trains focus and balance.
- Playful: a great reward for steady practice.
Take care: Go easy or skip if you have wrist, shoulder or neck pain, or are pregnant. Warm up first and practise near soft ground.
In ready-made sequences
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Arm Balance
Baby Grasshopper PoseIntermediate
Crane PoseIntermediate
Lifted LotusIntermediate
Pendant PoseIntermediate
Side PlankIntermediate
Side Plank with Top Leg LiftedIntermediate
Practised by real people
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