Kakasana Yoga. Intro, Benefits & Steps to Perform

Kakasana is similar to Bakasana, and it is one of my favorite poses. All arm balance postures are based on these two poses. Once you start mastering these two poses, the other arm poses, even the handstand begins to fall in place. The poses of Bakasana and Kakasana are very akin, and the names are frequently used interchangeably. The only difference is that in Bakasana, the elbows are bent, while in Kakasana, they are straight.

It derived its name from Sanskrit, where “kaka” means “crow” and “asana” means “pose.” That’s the reason it is often called Crow Pose. Kakasana yoga is a balancing asana that is frequently utilized in hatha yoga. Although there are a few different versions of the pose, the basic idea remains the same: your shins are moved to rest against the upper arms while your hands are firmly planted on the ground. Lastly, your feet are lifted off the ground as you fly into the posture. The posture is similar to that of a sitting crow.

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How to do Kakasana Yoga?

The steps for performing Kakasana are as follows: begin the pose gracefully and slowly. Falling out and starting over is acceptable if you cannot execute the pose fully.

  • Begin with Tadasana, also known as Mountain Pose, and stand on top of your mat. Your feet should be hip-width apart, with your arms at your sides relaxed.
  • You can enter a squat position by gradually lowering your hips and bending your knees. Keep your feet as close together as you can while squatting. Your thighs should be slightly wider than your body when you open them. You can fold the mat to place it underneath your heels if you notice that they are lifting off the ground.
  • Malasana, or the Garland pose, is the first stage of Kakasana yoga. Take a break here for a few seconds. Place your upper arms along the inside of your knees as you push your body forward slightly. Now keep your hands folded like the position of prayer.
  • Place your hands slowly on the mat, spreading your fingers out and keeping your palms facing away from your shoulders. With the weight evenly distributed across both of your hands, gently press.
  • Put your shins up against your arms’ backs. The next step is to slowly pull your knees as close as possible to your underarms.
  • Lift onto your feet’s balls as you lean forward. Your tailbone and lower back should be tucked in toward your heels. Pull in your stomach muscles while keeping your back rounded.
  • Choose a focus point between your hands on the floor right in front of you.
  • Lift both your feet off the ground and pull your heels toward your bottom while slightly leaning forward. Start with one foot and work your way up to the other if you can’t lift them both simultaneously.
  • The backs of your upper arms should support your legs and upper body. Touch the big toes together if you can.
  • Before returning to Malasana, hold the Kakasana pose for one minute. Now repeat the same 2 to 3 times.

Props you can use to perform the Kakasana pose

When you are just starting with Kakasana, there are a lot of different props you can use. Some of my favorite choices include these:


Keep a folded blanket or bolster on the ground below where your forehead or face might hit; it will prevent any injury and even give you more confidence.

Only raise one foot

Try standing with just one foot off the ground. On one side, repeat this several times before switching sides. In this way, you will improve your balance, arm strength, and self-assurance.

Cautions to avoid any injuries

Wrist injuries are common while doing arm poses. When we do arm balancing poses, all our heft is on our wrists, which aren’t accustomed to carrying much weight. To keep our joints healthy and injury-free, we must learn how to do Kakasana yoga without hurting ourselves.

Mental benefits

The Crow Pose, also known as arm balance yoga, requires much concentration and physical strength. The arms, wrists, and elbows carry the body’s weight. We need to bring that lightness to balance our body on the arms and maintain proper alignment, just as the crane and crow have legs that can support their weight. If the mind is not prepared for these yoga poses (Crow Pose or Crane Pose), we are more likely to experience the fear of falling on our noses, losing our balance, and hurting our wrists.

As a result, while “flying in the air,” Kakasana Yoga cultivates body awareness and strengthens the connection between mind and body. Crow Pose also improves our emotional state by assisting us in overcoming fear and enabling us to accept and embrace life courageously.

Physical Benefits

 Although the pose balances the body on the wrists and arms, the core strength is tested here. Strength in the abdominal muscles helps us stay in the Kakasana yoga pose, keeps the spine strong and fit, distributes the body weight evenly, keeps the legs strong and still, and finally adds beauty to the pose. Thus, Crow Pose develops:

  • Strength in the arms makes it easier to make more advance balancing yoga poses.
  • Strength in the core helps tone the abs.
  • It helps improve flexibility and strengthens the spine.
  • Strengthens the muscles in the abdomen, which helps digestion.
  • Strengthens the body and increases flexibility overall.

Hold your breath in the final position; if you have just started it or doing it for a shorter period, this may help you better engage your core (uddiyana bandha). Once you are stable in the pose, start breathing deeply while keeping your core engaged. If you practice regularly, you can enjoy the benefits of Kakasana.

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