FitnessWorkouts

How to Do Crow Pose In Yoga Without Falling on Your Face

Learn how to master crow pose in yoga, with expert guidance for perfect alignment and balance, and discover all of the benefits of crow pose.

alt
Photo: Carolina Vivas
Published Mar 8, 2024

Written by 

Ingrid Yang

Crow pose in yoga, known in Sanskrit as bakasana, is a hard-to-nail arm balance that’s on many yogis’ bucket lists. Those who’ve mastered it swear that it’s all about perfecting your form, but for many of us, the pose often serves as a call to go splat on the mat. But crow pose is more than just an intimidating arm balance—it’s your chance to take flight.

Experts in This Article

Carolina Vivas

yoga instructor, co-owner of büddhi moves and co-founder of FlowLIFT Fitness, in La Jolla, California. Carolina has been a yoga instructor for 20-plus years and has certified hundreds of teachers.

This pose masterfully blends strength, agility, and mental focus, making it an ideal launchpad for both yoga novices and adept practitioners.

Carolina Vivas, co-owner of büddhi moves and co-founder of FlowLIFT Fitness says, “crow pose is much more than an arm balance; it’s a deep engagement of the abdominal muscles while also stretching from the low back to the shoulder blades.” As a key posture in yoga arm balances, crow pose is an invitation to harmoniously meld your physical skill with mental sharpness.

So, is crow a difficult yoga pose? Yes—but it’s more accessible than you think. With some practice and the right technique, you’ll be amazed at how quickly you can learn to launch gracefully into crow pose.

“Not being afraid to fall in this practice can translate to greater bravery in other areas of your life.”—Carolina Vivas

Let’s unlock this advanced yoga pose, which pushes you to challenge your limits and reach new heights of strength, agility, and focus. Whether it’s your maiden voyage or you’re a frequent flier, crow pose launches you into an empowering journey, enhancing your practice with the exhilarating sensation of defying gravity.

Benefits of crow pose

Strengthens abdominal muscles

Crow pose is specifically effective for strengthening all “four layers of abdominal muscles, from the sides to the front,” says Vivas. She emphasizes that this comprehensive engagement makes it a “crucial element for an effective yoga practice.”

Builds upper-body strength

This pose is a great yoga move for boosting arm and wrist strength, which makes it an excellent choice for those seeking to develop resilience and strength in the upper body.

advertisement

Improves balance and stability

Crow pose uniquely challenges and enhances balance and stability, engaging both the body and the mind. This dual engagement helps in maintaining a strong, rooted stance during your yoga practice.

Increases concentration and mental focus

Vivas says that “mastering crow pose helps you move from your center, staying rooted and strong in your practice, while also learning how to keep your breath calm and steady in a difficult pose.” As you strive to maintain equilibrium in crow pose, your concentration and mental focus are naturally heightened.

Promotes balanced growth and well-being

Regularly practicing crow pose in yoga cultivates a balance between physical strength and mental well-being. By engaging the core, arms, and wrists, it strengthens the body while improving balance and concentration, sharpening the mind. This combination of physical and mental discipline makes crow pose a uniquely challenging and enriching part of a yoga practice.

Step-by-step technique for crow pose

Breaking crow pose down into steps is the best way to practice getting into this asana. Take your time, and notice which, if any, part of the movement feels tough.

advertisement

Step 1

Start in a squat position on your yoga mat. Take a few deep breaths to center yourself and bring your mind into the present moment.

female yoga teacher wearing a matching blue set squats on her mat in preparation for crow pose

Step 2

Place your hands in front of you on the mat, shoulder-width apart for stability. Gently place your knees on your upper arms, aiming to position them as close to the armpits as possible for optimal balance.

alt

Step 3

Keep your elbows bent to start out so you have a shelf for your knees. Gradually lean forward, shifting your weight onto your hands, while simultaneously lifting your feet off the ground one at a time.

advertisement
alt

Step 4

Actively engage your core muscles to stabilize your body in this position and keep your gaze forward to aid in maintaining balance.

Step 5

If you have been practicing crow pose for a while and want to advance into the full expression of the pose, move toward straightening your arms. This requires significant core strength, so activate the abdominal muscles and pelvic floor while remembering to breathe. Focus on maintaining steady breathing.

alt

Step 6

How long you should hold crow pose depends on your endurance and experience level. Aim to hold the pose for 2 to 3 breath cycles if you are just starting out. Your wrists may feel fatigued if you are just starting to learn, so take a break when you need one. If you are more seasoned, you can hold for up to 5 breath cycles.

advertisement

Step 7

To exit crow pose, slowly shift your weight back, gently lowering your feet back to the mat. Release your arms and return to a squatting position.

Step 8

Take a moment in a restful pose, such as child’s pose, to acknowledge the physical and mental effort, allowing your body and mind to assimilate the benefits of the practice.

Tips for mastering crow pose

Build core strength

Actively work on strengthening your core muscles through specific exercises like planks, boat pose, and leg raises. A strong core is fundamental for achieving a stable and balanced crow pose, as it helps you maintain your center of gravity.

Focus on hand placement

Pay attention to how you place your hands on the mat. Vivas offers some helpful advice: “It’s important to distribute your body weight into every part of the hands for a stable base and to avoid straining the wrists and arms.”

advertisement

Spread your fingers wide and press down through the base of each finger. This hand placement not only provides a solid foundation but also spreads your weight out evenly, reducing the strain on your wrists.

Progress slowly

Start with basic arm balance preparatory poses, such as plank or chaturanga dandasana, to build the necessary arm strength. Practice simpler variations of crow pose, like keeping one foot on the ground, before attempting the full pose. Gradually increase the duration you hold the pose, starting from a few seconds to longer as you gain confidence and strength.

Be fearless

This is Vivas’s biggest take-home point: Let go of fear.

“If you are afraid you’ll fall, you’ll never allow yourself to go far enough forward to achieve the pose. The easiest thing to do is to place a pillow or a bolster in front of you to ensure a soft landing if you do end up going too far,” says Vivas. “Lean forward more than you think you need to, and keep trying again and again until you master it.”

Practice consistently

People often ask what is the “trick” to doing crow pose. Here is your answer: practice, practice, practice. Regular practice is key to mastering this exhilarating asana. Consistently integrating it into your yoga routine will steadily improve your balance and strength.

advertisement

Focus on mindfulness and breath work

Stay mindful of your breath as you practice. Smooth, steady breathing can significantly aid in maintaining balance and focus in crow pose.

Seek feedback

If possible, practice crow pose under the guidance of a yoga instructor who can provide personalized feedback and adjustments, helping you refine your technique.

Practice patience—and perseverance

Mastering crow pose is a journey. Be patient with yourself and acknowledge that progress takes time. Celebrate the small victories along the way to stay motivated.

Variations of crow pose for all levels

Crow pose for beginner yogis

For those just starting, try crow pose with one foot remaining on the ground.

advertisement
alt
  1. 1.
    Begin in a standard squat position. Don’t be shy about using props or cushions: Remember Vivas’s advice about putting a pillow in front of you if you’re afraid of falling forward.
  2. 2.
    Place your hands on the ground, shoulder-width apart.
  3. 3.
    Lift one foot off the ground while keeping the other foot as a stabilizing point on the mat.
  4. 4.
    Gradually shift more weight onto your hands, raising the other foot when you feel confident.
  5. 5.
    This approach allows beginners to get accustomed to the balance and strength required for full crow pose.

Side crow pose (advanced)

Side crow introduces a twist to the traditional crow pose, challenging your balance and core strength.

alt
  1. 1.
    Start in a squatting position.
  2. 2.
    Twist your torso to one side, placing both hands on the mat beside you, aligned with your twisted direction.
  3. 3.
    Position your knees onto one of your upper arms, close to the armpit.
  4. 4.
    Shift your weight onto your hands, lifting both feet off the ground, balancing on one arm.
  5. 5.
    This variation adds a twist to the core, enhancing oblique strength and balance.

Baby crow pose with blocks

Baby crow is an accessible starting point for those new to arm balances.

advertisement
alt
  1. 1.
    Begin in a low squat with your feet on one or two blocks.
  2. 2.
    Place your hands firmly on the mat in front of you
  3. 3.
    Instead of placing your knees high up on your arms, position them closer to your elbows, reducing the lift needed.
  4. 4.
    Lean forward, lifting one foot off the block, and then the other, just enough to feel the weight transfer to your hands.
  5. 5.
    This version is less intimidating for those new to arm balances as it brings your balance up higher to begin with and helps in building confidence for full crow pose.

Here’s how to use two blocks, one at your feet and one at your head, to do crow pose the right way:

Crow vs. crane pose

alt
Crane pose is slightly different than crow pose.

Crow pose (bakasana) and crane pose (kakasana) are both fundamental arm balances in yoga, but they differ in arm positioning, which affects their level of challenge.

advertisement

In crane pose, the arms are bent at the elbows. This creates a more stable base for beginners or those building arm strength, as the knees rest on the upper arms. The lower center of gravity in crane pose makes it more accessible and easier to balance.

Alternatively, crow pose aspires toward straight arms. This demands more strength and balance, as the entire body’s weight is supported by the straight arms, raising the center of gravity.

Common crow pose mistakes and how to correct them

Hand and wrist misalignment

A frequent issue in crow pose is the misalignment of hands and wrists.

“The hands need to be firmly rooted shoulder-distance apart,” says Vivas, with the fingers spread wide. This setup provides a stable base, distributing your weight evenly across your hands. Pay attention to the pressure on your palms and fingers, adjusting as needed to maintain balance and reduce strain on your wrists.

Core collapse

Maintaining core strength is crucial in crow pose. A common mistake is letting the core collapse, which can lead to loss of balance and increased difficulty in sustaining the pose.

Engage your abdominal muscles by drawing your navel toward your spine, which helps keep your body compact and stable. Vivas says it can help to “round out your back and move the chest and gaze forward while strongly contracting the abdominals.” This engagement not only supports your balance but also protects your lower back from strain.

advertisement

Strain in the neck

Many practitioners inadvertently strain their neck while trying to balance in crow pose. To avoid this, maintain a neutral neck position by keeping your gaze forward and slightly down. This alignment helps in balancing and reduces tension in the neck. Remember to relax your facial muscles and breathe deeply, as tension in the face can often lead to unnecessary neck strain.

Remember that mastering crow pose is about more than just physical prowess; it’s about cultivating a deep connection between mind and body. In your journey, remember Vivas’s words: “Not being afraid to fall in this practice can translate to greater bravery in other areas of your life. Mastering arm balancing postures demands concentration, perseverance, and fearlessness—qualities that can enrich all of our lives.”

Sign Up for Our Daily Newsletter

Get all the latest in wellness, trends, food, fitness, beauty, and more delivered right to your inbox.

FitnessWorkouts

Adult Ballet is on the Rise—And Yes, You Should Totally Try it

Here's what to know before your first class.

Published Feb 26, 2025

Written by 

Lauren Wingenroth

Maybe it's the reemergence of balletcore, or maybe we're all just trying to discover our inner child, but ballet classes for adults are majorly on the rise. 

advertisement

Former Miami City Ballet dancer Miriam Landis has seen the adult ballet boom firsthand in her adult beginner classes at the Pacific Northwest Ballet School in Seattle. “My classes have grown up to the point where I’ll have 50 people in one class,” she says. “Especially since COVID, people really have this need for connection and shared sense of purpose. It’s really different from going to an exercise class—it’s a little bit of a meditation.” 

While many adults are finding community, creativity and purpose in ballet classes, there can also be an intimidation factor. After all, it’s an art form often depicted as elite and exclusive. But Landis says the vibe of most adult classes couldn’t be further from the cutthroat worlds of Center Stage or Black Swan. 

“People do feel like it has an exclusive aura,” she says. “But we’re really trying to include rather than exclude. I’ve had students say they were always too scared to come, but they were so glad they did. When people discover it, it really becomes something meaningful in their life.”

Inspired to hit the ballet barre? Here’s what veteran teachers and adult ballet regulars think you should know before you go, plus the benefits you can expect to get out of ballet as an adult. 

What to know before your first adult ballet class

“Beginner” doesn’t always mean beginner.

Confusingly, just because a class is labeled “beginner” doesn’t mean it’s appropriate for first timers, says Landis. Instead, look for classes called “absolute beginner” or “fundamentals” to learn the basics. “It’s like a language,” says Landis. “It’s not like a yoga class where you can go in and follow along.” 

If you aren’t sure, call the studio to ask if a class is intended for first timers. Or, some studios will even let you observe a class before you try it, says Dawn Hillen, who teaches absolute beginner ballet at The Ailey Extension in New York City. “Go see the teacher, and watch how they interact with the students,” she says. “That’s the single best way to know if it’s a good fit for you.”

It isn’t a fitness class.

Yes, ballet is a form of exercise. But a ballet class is not a fitness class. Plenty of first timers come in with that mindset, only to have their understanding deepen over time, says Landis. “There’s a real artistic aspect to it that doesn’t exist in an exercise class,” she says. “You’re going to be thinking about every part of your body, not just executing a step, but how you execute the step; the quality of it.” (FYI: Though barre classes often claim to be ballet-inspired, real ballet classes are actually very different.) 

Expect your ballet teacher to speak in metaphors and imagery more than you may be used to. (For instance, Landis might tell students to hold their hand as if they have “a million diamonds on their fingers.”) There’s also the focus on moving to the music, and on performing for an imagined audience. “Everything is taught based on how your audience is going to receive it,” Landis says. “How are you going to offer your cheek to the person sitting in the third ring so that what you’re projecting reaches them?” 

Though you’ll likely gain strength, coordination and flexibility from a ballet practice, ultimately ballet is about learning a craft, says Landis. 

advertisement

You don’t have to splurge on leotards—unless you want to.

If your adult ballet dreams involve a leotard, pink tights and a ballet skirt, that’s great. Hillen says for some students, feeling like they look the part enhances their experience. But if you don’t feel comfortable in traditional ballet attire—or you don’t want to spend money for an activity you aren’t sure you’ll stick with—she says anything you can move in is fine to wear. Form-fitting activewear is ideal, she says, so that teachers can see the alignment of your body, but she understands that some beginners might feel better in looser clothes. 

Shoes are a different story. Street shoes are typically not allowed in dance studios, so you’ll either want to invest in ballet shoes (jazz shoes are also fine, says Hillen) or wear socks. But be aware that socks can be slippery, says Landis, who often sends new dancers to the school’s lost and found to try and find a pair that’ll work for them.

Be respectful, but don’t worry too much about “ballet etiquette.” 

If you’ve watched enough ballet movies, you may be familiar with the concept that ballet culture contains countless unspoken rules and etiquette norms. While there’s some truth to that, in the low-stakes world of an adult ballet class, you don’t need to worry about much that isn’t common sense or similar to what you’d encounter in a fitness class.

For instance, you’ll be in close proximity to others, so be mindful about personal hygiene and not wearing heavy perfumes, suggests Landis. Arrive early, try to avoid having to leave and reenter the class, and keep your phone in your bag and on silent. 

Spatial awareness is key: Avoid standing too close to anyone else, or standing directly in front of anyone while working in the center of the room. Landis says that it’s common for regulars to use the same barre spot during every class, so it’s a nice courtesy to ask someone if a spot is available before parking yourself there. And when you’re doing steps that travel across the floor, “maintain the traffic pattern, even if you mess up the steps,” says Hillen. “If you come to a dead stop and people are traveling behind you, people can get injured.”

It’s customary to thank your teacher (and pianist, if there is one) at the end of class, but Hillen recommends also saying hello before class begins, to introduce yourself, explain that you’re new, and flag any injuries you may have. 

Embrace the corrections. 

Unlike in a yoga class, where you may get one or two hands-on adjustments, or a fitness class, where the coach may give some general form suggestions, in ballet, teachers give individualized corrections near-constantly. 

When a teacher gives you a correction, rather than dwelling on the fact that you’re doing something wrong, try to see it as an opportunity to learn and grow, says Hillen. Often, she says, teachers give corrections because they see potential and they want to help you reach it. “If a teacher turns their eye to you, it’s a gift,” she says. That said, if you feel the environment of the class is such that corrections aren’t well-intended or are making you uncomfortable, you may want to find a teacher who is a better fit for you.

“I always tell students that they can mess up in front of me; that this is a safe space and I’m here to support their journey,” says Landis. “Even if teachers aren’t skilled at communicating that, their role is to help you learn the skill you’re there to learn.” 

advertisement

The benefits of adult ballet classes 

Practicing ballet as an adult has myriad benefits, depending on what you’re hoping to get out of it. First, there’s the physical: A ballet class is a form of anaerobic exercise, says Hillen, meaning there will be short bursts of movement that get you huffing and puffing, followed by rest as you learn the next combination. She says ballet also develops strength, flexibility, mobility, coordination, balance and good posture. 

There are also the mental benefits, she says, like greater spatial and body awareness. “You’re constantly being asked to remember new things,” Hillen says. “So you’re making a healthier brain by learning something quickly and producing it physically.”

For Beverly Lippman, a regular at Hillen’s class, ballet helps her “focus on the moment,” she says. “Everything else goes away. It’s a very restorative space.” Landis agrees. “The ability to slow down, listen to music, be in your body and be present is incredibly valuable,” she says. “That is so missing from our general lifestyle.” 

Often, adult ballet classes are highly social, welcoming spaces, says Adrienne Chan, who takes Landis’ class at Pacific Northwest Ballet School. “I’ve made a lot of friends—it’s been wonderful,” she says. “Everyone cheers each other on.”

For Melissa Castañeda, who teachers adult beginner ballet at the Ballet Hispánico School of Dance in New York City, there’s power in learning that you are capable of something new as an adult. “It’s always a joy to see students discovering something they didn’t know about themselves,” she says. “It’s common for people to discover that their bodies are able to move in ways they never thought they could move. Your confidence will increase if you’re training with a good instructor who allows you to discover that in yourself.”

“They’re just immeasurable,” says Hillen on the benefits of ballet. “It expands your life.”

Sign Up for Our Daily Newsletter

Get all the latest in wellness, trends, food, fitness, beauty, and more delivered right to your inbox.

All Stories

Food
Cooking
Recipes

25 Immune-Boosting Comfort Food Recipes

Cozy, comforting, *and* full of all the vitamins and minerals you could need to get yourself to spring happy and healthy? Look no further.

by Christina Manian, RD
on Mar 8
soba noodles
Shopping

Yes, You *Do* Need a Pair of Barrel Jeans—Because They Look Amazing on Everyone

If you think barrel-leg jeans seem too bold for your wardrobe, don't knock 'em until you've tried 'em.

by Jamey Powell
on Mar 8
barrel jeans trend
Shopping

The Best Wellness Sales This Weekend: Athleta, Cozy Earth, and More

Bargain shoppers, Well+Good is surfacing the best sales this weekend that you won’t want to miss. Ready, get set—shop!

by Khuyen Dinh
on Mar 7
alt
Health

It’s Time To Stop Believing These 7 Myths About Endometriosis

The biggest? That your pain is normal.

by Tabitha Britt
on Mar 7
person lying on their back on their bed while wearing a white tank top and light blue jeans, holding their stomach and worrying about endometriosis myths keeping them from getting diagnosed
Food
Nutrition

Hold Up: Is Your Nutrition App Working Against You?

Here are 6 warning signs experts say to watch out for when using nutrition and fitness apps.

by Korin Miller
on Mar 7
High angle shot of fitness young Asian sports woman relaxing after working out, lying on yoga mat and using her smartphone against sunlight in the morning, reusable water bottle and headphones by her side.