Crow Pose

Kākāsana is not about arm strength or wrist power—it’s about centeredness, trust, and the courage to lift off. This asana teaches the art of balance from the ground up, where fear and flight meet stillness.

Even if your toes never leave the floor, your mind begins to fly.

🔹 Name & Meaning

📜 Scriptural References

Kākāsana appears in later traditional manuals and oral lineages, especially in texts and teachings of the 18th–20th century.

🔹 Dharma Mittra's 908 Asanas includes Kākāsana as a foundational arm balance.

🔹 In various Nātha Yoga schools, it is treated as a preparatory posture for more complex balances like Bakasana (Crane Pose).

✍️ Important Distinction:

• Kākāsana (Crow Pose) – bent arms, knees rest on arms
• Bakasana (Crane Pose) – straight arms, more advanced

🧭 Step-by-Step Instructions

1️⃣ Begin in a Squatting Position (Garland Pose or Malasana)

• Stand with feet hip-width apart.
• Bend your knees fully and lower your hips down toward the floor, like sitting into a low squat.
• Keep your heels as close to the ground as possible. If they lift slightly, that's okay.

2️⃣ Place Your Palms on the Floor

• Lean slightly forward and place both palms flat on the floor, shoulder-width apart, about a foot in front of your feet.
• Fingers should be spread wide like a star for grip and support.
• Keep elbows slightly bent.

3️⃣ Position Your Knees High on the Arms

• Lift your hips slightly to make space.
• Bend your elbows gently like a shelf.
• Carefully place the inside of each knee onto the upper arms, as close to the armpits as possible.
• It will feel like your knees are resting or gripping onto your triceps.

4️⃣ Shift Weight Forward – Find Balance

• Look slightly forward (not down!) to help with balance.
• Gently begin to lean forward, putting more weight onto your palms.
• Your toes may start to feel lighter.

5️⃣ Lift One Foot, Then the Other

• First, try lifting just one foot off the floor, keeping the other grounded.
• When stable, try lifting both feet off the ground, pulling them up and slightly toward your hips.
• Squeeze your knees inward and engage your core muscles.

6️⃣ Hold and Breathe

• Once balanced, hold the pose for 2–5 breaths.
• To come down, slowly lower the feet back to the ground and rest in a forward fold or squat.

⏱️ Duration

• Start with 5–10 seconds.
• Gradually build up to 30 seconds or more as strength and confidence improve.

⚠️ Contraindications & Precautions

🧘 Preparatory & Follow-Up Poses

🌿 Benefits

📜 Textual Benefits

In traditional oral yogic systems, Kākāsana is said to:

• Awaken the upper chakras, particularly the Ājñā Chakra (third eye) due to the intense balance and gaze.
• Burn internal fear and hesitation—used by yogis to master their internal resistance.
• Cultivate focus, balance, and inner lightness (laukika prāṇa sthiratā).

🧬 Interpreted Modern Benefits

🌿 Ayurvedic Connection

📚 Summary Table