Taking Flight: Kakasana (Crow) to Bakasana (Crane).

Did you know there is a difference between crow pose and crane pose? If you have been confused, you are not alone. There is certainly some confusion between crow pose (Kakasana) and crane pose (Bakasana). 

It is super common that bakasana will be used to call out the pose in a class no matter which option/variation the students choose. So common that many students have never herd of the term kakasana. It is not that teachers have been trying to mislead you, it is simply easier in many cases to use the more recognizable term. Kakasana, the crow pose is really a preparation and bent elbow version of bakasana, the crane pose. Most students actually practice kakasana, the crow, since they are not quite ready to fully straighten the arms for bakasana. 

Bakasana, the crane, requires far greater strength in the triceps to straighten the arms at the elbows. Bakasana, also needs increased strength in the core, the hip flexors, inner thighs, wrists, fingers, and shoulders. In addition to the power the body needs, both kakasana and bakasana need flexibility in the muscles of the back, the glutes, and mobility in the wrists flexors. 

Both kakasana (crow pose) and bakasana (crane pose) are in the category of arm balance aka hand balancing. The torso shape remains compact as the weight of the body shifts to bring the center of gravity over the hands. 
​
These poses are not for students with acute injuries to the wrists and shoulders. 

Jennifer Miller achived lift off in her longest sustained crow pose with some holiday spirit 2021!

How to do Crow Pose/ Crane Pose

1. Begin in a squat with the toes together and the knees shoulder distance apart.
2. Place the hands on the ground approximately 8" in front of the feet, allow the hand to be shoulder distance or slightly wider apart. 
3. Lift the hips enough to guide the knees into the underarm space or if the hips/ back are too tight, place the knees to the outside of the shoulders, or on the back of the triceps. Note: for crane pose the knees will need to be up into the underarm space as you cannot straighten the arms with the weight of the body sitting on the elbows. 
4. Shift the bodyweight forward to stack the elbows over the wrists. For Kakasana the elbows will remain bent similar to chaturanga. For bakasana the elbows will straighten as the weight continues to move forward and the shoulders move beyond the fingers (plange). 
5. DO NOT rush or jump the feet off the ground!. Instead move slowly and keep the fingers active as the weight shifts forward until the toes feel light. 
6. Lift the toes off of the earth and pull the heels towards the bottom. (You can always just lift one set of toes first to test your weight on the arms).
7. In both kakasana and bakasana press firmly into the floor with active fingers. Pull the belly inward. Squeeze the inner thighs. Core support is key to holding the body onto the back of the arms. 
8. Hold for 5-10 breaths then return the feet to the floor. (or take out 30 day crow pose challenge and build up to a 2 minute hold).

​

For more monthly challenges click on the photo above

Tips:

• Warm up the wrists!
• Keep the body in the tuck position. Core is KEY!
• Do not rush!

Preparatory Postures:

• Table Top to Cat Pose
• Plank Posture
• Chaturanga- 4 Limbed Staff Pose
• Virasana- Hero's Pose
• Balasana-Child's Pose
• Malasana- Squat Pose 

Counter Postures:

• Easy Twists
• Back Bends

Partner Yoga: Crow on Child's Pose w/ Chris Loebsack and Brian Davis. Photo by Joe Longo Photography

Aerial Yoga: Ankle Catch Supported Crow Pose

​
About Chris Loebsack

• ​Chris Loebsack, 500 E.R.Y.T,  fell in love with yoga in 1995 and began teaching in 2003. Chris uses the power of yoga to create a space for students that cultivates trust, playfulness and Divine connection with themselves and with community. Living by her mantra, Clarity, Integrity and Love, she draws upon her partner yoga practice to share the healing power of touch and safe intimacy. A passion for discovering subtlety in movement has lead Chris to deepen her education with the Anatomy Studies for Yoga Teachers® kinesiology program. Her playful yet focused classes are filled with user friendly gems of applied anatomy leaving students with a greater understanding of how to find comfort and space in their bodies and smiles beaming across their faces. She encourages teachers to set a higher standard of excellence through knowledge and has become a valuable mentor to many upcoming yoga educators. 
  Chris's Teaching Schedule

---