Crow Pose | How To Do Crow Pose | Yoga With Adriene

– Hello everyone and welcome to Yoga with Adriene. I am Adrienne and it’s Halloween ya’ll Happy Halloween. Today we’re going to learn Bakasana which is the first arm balance that we’ve ever done in our Foundations of Yoga series. So we’re going to learn crow together, it’s great for the arms but really it is a core strengthener. And I think it’s just a great opportunity to throw yourself off balance
and have a little fun. So hop on the mat and
let’s learn Bakasana. (Hawaiian music) So to prepare for our crow pose today we are actually going to
start flat on our backs, so this will only take a second. “Listen up this will only take a second,” that’s a Tommy Boy reference for all you Tommy Boy fans. Hug your knees into your chest, feel the lower back
become flush with the mat. Can even take this opportunity to massage the back a little bit, crawl the shoulder blades
in together and down. Then I’m gonna bring the two
arches of the feet together and widen the knees. Great. So I’m gonna imagine myself, we kind of know what the pose is supposed to look like so I am going to flip it here and use the support of the Earth. So I’m going to lift my
tailbone up towards the sky and as i do that my navel, my lower belly, becomes (snaps fingers) instantly engaged. So for lack of better words my core, my center, is engaging so scoot the tailbone,
draw the navel down. Ah ha. Find that sensation, or begin to find that sensation. Know that this is a
practice, this is a journey so we can kind of approach it with that state of
mind, that frame of mind and it kind of takes the edge off, like the pressure. So navels drawing down,
tailbone scooping up, knees are wide. I’m gonna press my palms
towards the ceiling as if i were pressing into the Earth. I’m going to keep space, rather maintain space between my ears and shoulders And then I’m going to draw
it in and all together. And what I mean by that is I’m going to draw my knees
up closer towards my elbows and the base of my hands
closer towards my toes. Now wherever they meet, which will be different for everyone here, I’m going to squeeze, so wherever they meet whether
its’s all the way up here or right at the elbows, I’m just going to practice a little give and take
between the arms and the legs. Hard work here so I’m squeezing
the legs in towards the arms and I’m pressing the arms
out towards the legs. So I have a little bit of friction here, my core is engaged, tailbone scooping up, last part here I’m gonna point the toes. Breathe. Neck is nice and long and then I’ll gently release (exhales) rotate the wrist one way then the other. And then cross the ankles, grab the outer edges of the feet you can do a little full body smile here rock a little side to side and then we’re gonna rock it up flip our burgers and practice crow. So if you have a Yoga block grab it now. And if you don’t have a Yoga block you might consider using a book which we say all the time and so I’m actually going
to use the book today to prove to you that it is just as great. So this is a nice little
way to get into the posture but it’s not necessary
if you don’t have a book or a block than we can still
build the pose right now. I’m going to use it as a
little bit of a perch here so I am going to bring my toes onto the block or the book and I’m using my fingertips
to stabilize here. Then I’m going to recreate the shape I did on my back bring the inner arches
of the feet together widen the knees, breathe and then I’m gonna plant my palms, really spreading the fingertips, finding that integrity here as I draw the shoulders away from the ears and draw the navel up towards the spine. So there’s going to be a couple different stages to this posture and we’re going to approach them all with just a fun loving attitude and no toxic thoughts okay. Again, remember we don’t
come to the mat to do Yoga but to practice, to have an experience. So I’m gonna draw my
navel up towards my spine and then I’m gonna walk a
little bit forward on my perch and then keeping the neck nice and long I’m just gonna see where the knees meet. So I’m not lifting the toes up or anything I’m just seeing where they meet, I’m finding integrity here,
soft bend in the elbows. Most important thing is I’m gonna keep this extension in the neck and send my gaze forward. Take a deep breath in here and then exhale, come
back onto your perch. Relax. You can tent the palms here come onto the fingertips, take a deep breath in (inhales) and then exhale. Here we go again, planting the palms so shoulder width apart here, lots of space between each finger. The integrity here in
the palms is so important because I’m not collapsing into my bones but like we’ve been doing in a lot of the Foundations of Yoga that are on the ground anyway. We are finding that
upward current of energy, that hasta bandha as we call it. Here we go again, drawing the navel up towards the spine keeping the neck nice and long. This time maybe I find that my knees can come a little
bit higher up on the arms maybe up towards the armpit, chest area. The neck is nice and long guys I can’t stress how important it is to keep your gaze forward because otherwise, might do a little somersault forward. And if that happens, no
worries, shake it off. Now this time we breathe and we might lift one toe up and then exhale, release. And then the other toe, just experiment (inhales, exhales) and then exhale, release. Take a rest, you can even check in with the
wrist the opposite direction if you need to. If you’re still building
strength in that upward current. And let’s try again. Breathing (exhales) finding that integrity as we draw the navel up walking (Inhale) we’re crawling the knees up towards the armpit chest keeping that nice hollow upper back, navel draws up as I look forward and this time maybe we lift both toes up. Breathe. And then exhale release (exhales) Maybe you got up maybe you didn’t let’s see if we can remove the perch and just experiment without it. Or if you don’t have the
perch than we’ll join you. It is kind of nice cause it gives you that
little extra space. Let’s just see, coming into our squat knees nice and wide (inhales) spreading the palms,
and just play here we go (exhales) finding what feels good. So don’t hold your breathe like me make sure that when you’re kind of playing with that suspension there that you’re not suspending your breath, we want to keep the breath flowing. We’re gonna take a quick break here by coming in downward facing dog and then just practicing a
couple hurdles in between. Drawing the navel up towards the spine I like to do this as a crow prep because it keeps this integrity in my center and my core while I also spread the
shoulder blades left to right. So I send it back and forward drawing your navel up I’m never sinking into my bones here but always keeping that pressing up and out of
the palms activity going. One more time. And then we’ll come back to the knees take a second if you’re
new to the practice or your wrists are
screaming at you right now. That’s okay, in time we’ll build strength or maybe you’ve overworked your wrist in another workout already this week. So make sure anytime we need to do a couple of circles or just check in with
the wrist that you do. And let’s give it one more time together and then again remember its a practice it’s fun to check in with it each day and I think you’ll be really surprised how fast it evolves and changes and grows and informs you. So here we go. Either on your perch, or starting in a squat spread the palms wide press up and out first remember, that sensation
we just had in our hurdles. So I am drawing the navel up and from their I’ll head on in. (Exhales) (Exhales) So that was Bakasana our first arm balance in the Foundation Series. Full body strengthener, I feel like even more
than just spouting off kind of the anatomical
and physical benefits of this posture. I wanna say that it’s an opportunity to again throw yourself off balance and have a little fun. It is nice to know where to put our bones but just trust yourself have a little fun, work with integrity, don’t
forget about your center and this line from the crown of the head to the tip of the tailbone. But maybe on this Halloween we can all approach something that’s a little scary with a little lightheartedness and a little fun loving attitude. (Roars) So that’s all I gotta say about that have a happy and safe Halloween my friends and I’ll see you next time. Leave questions and comments below make sure you subscribe to the channel if you haven’t already. Join us on Facebook and on Twitter (in spooky voice) and I
will see you next time. (Makes ghost noises) (Hawaiian music)

Joseph Wolf


  1. I tried, but It really hurts the back of my arms! :/ I will keep trying though!

  2. I keep imagining how painful it will be if I smashed my head while doing this and fortunately I don't have to feel it today. but this move is incredible, it's becoming my goal for now!

  3. Wouuuhou ! I was able to hold it for a few seconds !… aaaand then I started laughing like crazy and fell. It felt great, thank you for your amazing advice <3

  4. My knees hurt the muscles in my arm so much that i feel like i cant do it. What mistake am i making?

  5. YESS FINALLY after a few attempts I held it for 5 seconds! Next goal is 10 seconds then 20 😁

  6. When will westerners stop standing on the books. Books are to read and imparts knowledge.

  7. I've been practicing yoga for two weeks with Adrienne, and I was able to hold this pose after 7 or 8 trys! Excellent teaching skills!

  8. Is it bad that I could do this for 3 seconds on my third day of yoga? I'm doing this on my own at home using the pocket yoga app. I love the app, however, I think I may do your 30 day yoga challenge.

  9. With the perch I almost got it on my first day of trying I think by the end of the week I will be able to do it

  10. I'm completely new to yoga I work out pretty hard about 3 hours a day but I'm wanting to add at least 30 minutes of yoga and to my workout maybe starting out with 15 minutes for the first week and he tips or other good videos or advice would help or even if there's an app I could download that does a few poses a day would help me a lot

  11. I got it on my second day thank you so much for this video I never would have got it without a perch. Held it up to 10 seconds one time. It was my goal to get it by the end of the week but got it on the second day

  12. I'm doing this for the third day, and I'm actually figuring it out! Something that really helped me was to push knees toward my ankles, no space between. After doing that, I can stay up for like two seconds. Oh and I bend my arms a little. Now my weight is distributed better and my wrists dont scream, the issue is balance right now. Couple more days and you're mine, Bakasana!

  13. Hi again Adriene, as you know I've been trying to do this for a week now and still haven't managed more than a second. but I have a question: do you rest the knees on the arm? I've noticed that I tend to do that and put pressure on my arms, but In the video it doesn't seem like you're putting pressure on yours. however, I don't get how the legs are supposed to stay up if you dont rest them on the arms! could you help me here?

  14. that was super fun! it's crazy seeing what my lil stick arms can do! as always, thank you adriene for a mindful safe practise tips <3

  15. I've done this practice so many times and only just noticed the book you use is 'the art of looking sideways'. Its one of the most amazing books I'd recommend it to everyone. And great for crow pose.

  16. Ive been trying to get this pose for years! Ive finally got it! The book block really helped. Then i tried it without and held it for 2 breaths!! This feels amazing! Thank you

  17. I can do it for a second or two, but the trouble is I put a ton of pressure on my wrists and then roll over and faceslam.

  18. I almost made Bakasana today 🤗 I need to strengthen more my abdominal. I will practice tomorrow. Your method is very efficient and it's really easy after. Thank you Adriene ❤️

  19. I did it! Just for a second but I did it. 2 weeks and it will be nailed. Second pose goal (side planks were first) almost complete! Yyyyeeessss.

  20. Yessss! This is amazing! The book trick was epic! This KILLS the backs of my arms … like rubs them wrong somehow … am I doing it wrong? Any tips anyone? 🙂 Held it for a solid second and felt so good!

  21. I came here from Day 11 of her 30-Days of Yoga – Dedicate. She ended the video with this pose and I was like WHAT THE WHAT?!

  22. I’ve been practicing yoga for over a year and still can’t get into this pose… I just can’t find ease settling into it. But I am keeping a positive attitude and am confident 2019 will be the year!!

  23. I dont have the arm or leg strength. I am very weak. Any exercise suggestions so I can eventually work up to this and eventually a handstand?

  24. in Bakasana (crane) your back needs to be domed, not flat, butt should not be high up but lower, knees should be on the side of the arms, not resting on the straight arms.
    However, you're not even doing Bakasana. Rather you're doing still an incorrect Kakasana (crow).

  25. I just want to say that you are amazing, I just watched this once, didn't even finish the video and I got it right. Now I'm motivated to practise everyday. Your technique is amazing.

  26. I have just tried this pose in Bala Lake, Wales 🏴󠁧󠁢󠁷󠁬󠁳󠁿 after doing it for the first time in the 30 day course. I just wanted to say thank you for your videos. I'm very grateful that I didn't face plant the water. I thought you could post images but maybe not and probably for the best!

  27. To teach and touch people throughout the world through a video on youtube is a great gift and unique! I am sooo glad i found you!

  28. I am definitely going to try this.  have been working since January can get it a little but never hold for very long

  29. Integrity is key ✨ An addition to my yoga practice, really tested my arms and overall balance, hopefully one day I can do it with grace and good posture ☺️ Namaste Adriene 🙏🏻

  30. omg i held it for a full second and a half!!! I've been trying to this for ages but couldn't until i watched ur video

  31. 16 years ago I could do this, I've only started yoga 2 weeks ago and I wanted to cry I couldn't do it, inhale exhale and be patient!!!!

  32. Yaaaay! I just did it for 10 seconds, but never before, I always was scared to do it! Thaaaaank you so muuch!

  33. I finally realized who it is that Adriene reminds me of: Kiki from Kiki's Delivery Service😊

  34. Are my arms supposed to be sore as hell after my knees being jammed up against them, repeatedly??

  35. Also . How does one fall gracefully to avoid wrist and face damage??

  36. Great practice but it's just too much talking.

  37. you transformed adriene! I used to follow your latest videos but seeing this post from 5 years ago, it’s like the speed and the tone of your voice are a lot different. i love you more today. ❤️❤️❤️ you’re amazing

  38. I have been doing Adriene's yoga sessions for a few months now and daily use it for mind and body strength is awesome and it is my saviour👍I have done crow pose as part of the daily experiences but thought I might try and master it. I can get onto each side and both for a few seconds am so proud doing well building strength in the arms and gaining better health all round it is AWESOME!!!

  39. what should be our weight to do this yoga and head stand yoga? please tell me i wanted to do this

  40. I truly appreciate your videos, the details and the pace you go; I’ve already completed my session for today, but look forward to shifting my crow’s pose practice with your wisdom.

    I tried the headstand, against a wall, and was able to hold the pose for several good breaths without the wall support my second day!

    Thank you for your presence and presents


  41. You often say to smile but so far this is the only pose and I can say actually cracks me up XD

  42. My ring finger (right hand) really hurt when i tried it
    Not even when i do the pose literally just by putting my hands on the mat
    im pathetic

  43. The back of my arms are rashed – and I bonked my nose on my crash pad – but this is the first time I've held crow for a few seconds!!

  44. You are just too cute, love your videos, seriously you have no idea 💡 how much they’ve helped me not just to change my body but my mind, Thank you

  45. What I want to know is…who was that dog at the end?? 😍 I thought it was Benji but I thought Benji was white/black speckled all around? 🤔

    (Yelling "f**k yeah!" and falling wasn't exactly zen of me but nonetheless here we are)

  47. Kinda freaked me out with the wigs. Thought I may be on the wrong channel. 🧘🏻‍♂️

  48. Is it more flexibility, strength, or other that lets you get higher on the arms? I’m more or less able to get into this pose and hold the balance but my knees are pretty close to my elbows.

  49. I found that awesome position in there! I did it for the first time and held it for about 4 seconds at the end! Yay! I am really happy of that. I did things like this before, but the wrong way. Adriene, I really love how you explain each posture really well! It really helps me, and I found out that I've thought that I did cobra, but I did the upward facing dog. Thanks! 😀

  50. I've been working on this for about two weeks. I almost broke my nose today. I fell on my face. But on another try I was able to hold the pose for a couple of seconds. That part felt amazing.

  51. Being Indian it's hard to look at someone sitting on the book. we don't touch anything related to knowledge/education with our feet…😝

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