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Crow Pose | Kakasana | Indigenize your Yoga Practice


Crow Pose | Kakasana | Indigenize your Yoga Practice

“Yoga allows you to find a new kind of freedom that you may not have known even existed.” ― B.K.S. IyengarLight on Life

Spirit Animal

Crows are commonly associated with magic and the power to manipulate physical appearances. The crow will guide you in getting in touch with the mysterious nature of life and develop your ability to perceive subtle shifts in energy within yourself and your environment.

Crow Symbolism

Thunderbird Mural by Vince Dumoulin

Thunderbird Mural by Vince Dumoulin

  • Intelligence
  • Higher perspective
  • Being fearless and audacious
  • Flexibility and adaptability
  • Deep inner transformation

Crow pose, or Kakasana in Sanskrit is one of the basic key arm balancing postures in Hatha Yoga. This posture is usually one of the first balancing postures attempted by a yoga beginner advancing to an intermediate level. This is a great pose to practice when you need support in dealing with adversity.

How To:

  1. Begin in squatting position with your toes touching on your mat or a block. Place your hands - palms down and about shoulder width apart directly in front of your feet.
    • Using a yoga block helps provide greater leverage
  2. Bending your elbows, and widening your knees apart, place your knees above your elbows
    • the closer your knees are to your underarms, the more challenging the pose
  3. Concentrate on the floor a few feet away from you to initiate focal balance, slowly shift your weight forward over your hands.
  4. Try lifting one foot off the floor or block and alternating. This helps you get a sense of weight-shifting and balance
  5. As both feet are off the floor and you are comfortable with your stability, bring your big toes together and lift your booty up towards the sky
  6. Hold for 3 steady breaths and gently descend and take a few breaths in Malasana (yogic squat) or child's pose to rest

Benefits of Crow Pose

  • Strengthens the arms and wrists
  • Strengthens and tones core muscles
  • Strengthens abdominal organs to aide in lower back pain and indigestion.
  • Stretches the upper back
  • Improves sense of balance
  • Stretches and strengthens inner thighs
  • Opens the groin area
  • Builds endurance and mental focus
  • Prepares the body and mind for more difficult arm balances


  • Chronic or current wrist pain
  • Carpel Tunnel syndrome - as it may harm your wrists and shoulders if not properly performed.
  • Pregnancy