Home For Teachers Build up to Bakasana (crow pose)

Build up to Bakasana (crow pose)

by Arundhati Baitmangalkar
Build Up to Bakasana by Arundhati B.

This yoga sequence will help you build up to Bakasana (crow pose). An intimadating arm balance for anyone who has not tried it yet. But a comfortable one for those who are seasoned yoga practitioners. Whether you are new to arm balance yoga practice or not, this blog will help you develop smart, effective yoga sequencing that will make Bakasana more achievable. Bakasana (crow pose) is a yoga pose that demands focus, control, mobility, strength, and patience. With continuous focus and dedication, most people can easily learn how to do Bakasana. Below is a popular sequence I teach often at Aham Yoga. This sequence mainly deconstructs aspects of Bakasana – like the deep squat, hip mobility, inner thigh opening, arm strength, and helps learn individual aspects of the pose before putting it together in Bakasna. So lets get you started.

What you need:

  • A nonskid yoga mat
  • A yoga strap
  • A blanket

Practice level:

Level 1 and above

Contra-Indications:

  • Wrist injury
  • Menstruation
  • Pregnancy
  • Knee injury

Build up to Bakasana (60 minutes sequence) by Arundhati Baitmangalkar

Supta Padangushtasana 2/Supine Hand to Big Toe Pose

Repetition – 2 times on each side. Hold for 30 to 45 seconds each time

Area focus – Inner thigh opening

Build Up to Bakasana

Supta Padangushtasana 2

 

Kapotasana/ Pigeon Pose

Repetition – 1 time on each side. Hold for 30 to 45 seconds each time

Focus area – Glutes and hip flexor

Build Up To Bakasana

Kapotasana

 

Anjaneyasana/Low Lunge Pose

Repetition – 2 times on each side. Hold for 30 each time

Focus area – Quads and hip flexor

Build Up to Bakasana

Anjaneyasana

Trikonasana/Triangle Pose

Repetition – 1 time on each side. Hold for 30 to 45 seconds each time

Focus area – Inner thigh opening and external rotation of hips

Build Up To Bakasana

Trikonasana

Virabhadrasana 2/Warrior 2

Repetition – 1 time on each side. Hold for 30 to 45 seconds each time

Focus area – Inner thigh opening and external rotation of hips

Build Up To Bakasana

Virabhadrasana 2

Pasrvakonasana/Side Angle Pose

Repetition – 1 time on each side. Hold for 30 to 45 seconds each time

Focus area – Inner thigh opening,  external rotation of hips and side body length

Parsvakonasana

Parsvakonasana

Kaliasana/Goddess Kali Pose

Repetition – 2 repititions. Hold for 30 to 45 seconds each time

Focus area – Inner thigh opening and external rotation of hips. I use the back of my hands to prevent the knee from rolling in

Kaliasana

Kaliasana

Frog Pose

Repetition – 1 time only. Hold for 2 minutes if possible

Focus area – Inner thigh opening and external rotation of hips

Frog Pose

Frog Pose

Baddhakonasana/Bound Angle Pose

Repetition – 1 time only. Hold for one minute

Focus area – Inner thigh opening and external rotation of hips. Press the arms down on the insides of the thighs

Baddhakonasana

Baddhakonasana

Upavishta Konasana/Seated Angle Pose

Repetition – 1 time only. Hold for one and half minutes

Focus area – Inner thigh opening and external rotation of hips

Upavishta Konasana

Upavishta Konasana

High Plank

Repetition – 10 repetitions. Hold for a breath each time.

Focus area – Chest, arms, shoulders and core

High Plank

High Plank

Practice Tip – high plank with forearms squeezing towards each other – will help engage the arms and chest more. Try this in your high plank each time in this sequence.

Build Up to Bakasana

High Plank with forearms drawing towards each other

Marjari/Cat Pose

Repetition – 10 repetitions

Focus area – Rounding of upper back will help with bakasana upper body action

Top 5 yoga poses for beginners

Marjari or cat pose

High Plank with Cat Back

Combining high plank with cat spine in this will help work the upper body strength and will make getting into the shape of Bakasana easier

Build Up To Bakasana

High plank with cat back

High Plank with Knee to Shoulder

Repetition – 5 repetitions on each side. Hold for a breath each time.

Focus area – To learn to bring the leg over the armBuild Up To Bakasana

High Plank knee to shoulder

Malasana/Garland Pose

Repetition – One time. Hold for one minute

Focus area – Hip mobility and inner thigh strength. Also learning to get the arms on the inner side of the legs

Build Up To Bakasana

Malasana

Shift weight to the hands

Place arms atleast a foot distance away from the feet with palms wider than the shoulders. Lift buttocks off the heels and learn to shift body weight forward to the arms and hands from the legs. Gaze ahead and not at your toes.

Build Up To Bakasana

Shift weight from feet to hands

Lift one leg off the mat

Maintain the transfer of weight on your arms and slowly pick up one foot off the mat and point the toes to the back of the room. Do this on both legs and repeat a few times. Take breaks as needed.

Build Up To Bakasana

Lift one foot off the mat

Lift both feet up

Finally, try lifting both feet up. Keep gazing slightly forward so you don’t fall on your face. And its good to place a blanket or a bolster to cushion your face in case you do fall. Only do this if you are progressing in the previous stages and be patient and cautious. Bakasana is not an overnight pose.

Build Up To Bakasana

Lift both feet up

 

Let us know if you try this sequence at home. And how it went for you in the comments section below.

 

 

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