How to Come into Crow Pose (Bakasana): A Sequence

Without revealing too much, I'm working on the proposal for Book #2 and was inspired to post a sequence about working your way toward a particular intermediate/advanced pose. Today, we'll work our way toward Crow Pose or (in Sanskrit) Bakasana. Crow is an amazing "intro to arm balancing" pose. I recommend placing a pillow or blanket in front of your head to that if you tip forward you don't squish your nose, but also so you don't have to worry about falling and hurting yourself. Fear-- and getting over it-- is such a huge part of arm balances. If a little pillow is a game changer, that's awesome!

A lot of the warm-up is about firing up your core. Remember to engage your abdominal muscles to come into this pose-- they will help you take flight!

  1. Makrasana (Crocodile Pose)
  2. Sphinx Pose
  3. Balasana (Child's Pose)
  4. Plank Pose
  5. Adho Mukha Svanasana (Downward Facing Dog Pose)
  6. Move between Plank and Downward Facing Dog 6x
  7. Balasana (Child's Pose)
  8. Navasana (Boat Pose)
  9. Seated Twist, both directions
  10. Navasana (Boat Pose)
  11. Seated Forward Fold
  12. Navasana (Boat Pose)
  13. Balasana (Child's Pose)
  14. Forearm Plank Pose. Hold for five cycles of inhales and exhales.
  15. Side Forearm Plank Pose. Repeat other side. Hold each for five cycles of breath.
  16. Forearm Plank Pose. Hold for five cycles of inhales and exhales.
  17. Sphinx Pose
  18. Balasana (Child's Pose)
  19. Uttanasana (Standing Forward Fold Pose)
  20. Take your hands to block or floor six inches to one foot in front of your feet
  21. Shift your weight forward to your hands and back to your feet, 6-12x
  22. Vinyasa to Adho Mukha Svanasana (Downward Facing Dog Pose)
  23. Utkatasana (Chair Pose)
  24. Lower to Navasana (Boat Pose)
  25. Repeat steps 22 to 24 two additional times
  26. Prasarita Padottanasana (Standing Wide Legged Forward Fold Pose)
  27. Parivrtta Prasarita Padottanasana (Revolved Standing Wide Legged Forward Fold Pose). Repeat other side
  28. Uttanasana (Standing Forward Fold Pose)
  29. Malasana (Garland Pose)
  30. Bakasana (Crow Pose)
  31. Vinyasa to Adho Mukha Svanasana (Downward Facing Dog Pose)
  32. Setu Bandhasana (Bridge Pose)
  33. Supta Matsyendrasana (Supine Twist Pose). Repeat to other side.
  34. Savasana (Corpse Pose)
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