Bakasana or Raven Pose for meditation

Bakasana or raven pose is one of the asanas preferred by us. It is a pose that requires moderate arm strength in its initial stage, and as it progresses, the arm strength will intensify. Many beginning yoga students fear that the crow pose is “too much for them”, this is usually a product of the fear that this pose generates in beginning students.

It is important to start trying bakasana little by little, with slow and measured movements, knowing the limits of each one. One can also take precautions so that fear is not so limiting, which we will see below.

Without a doubt, the practice of bakasana within a yoga routine is a beautiful experience. It allows a joint work of arms, abs and back, strengthening the entire upper trunk, and is also the gateway to other asanas of jumping jacks and more advanced arms.

Bakasana meditation pose step by step

• Start in Malasana, with your feet apart and your knees wider than your hips.
• Place your hands on the floor, palms flat, fingers extended, and facing forward. Like I’m in the downward facing dog.
• Press your hands firmly against the floor.
• Keeping your elbows bent, lift your hips.
• Place your knees at the back of your arms, as high and as close to your armpits as possible. Alternative: squeeze the outer arms with the knees.
• Hug your knees, exhale, and round your upper back/waist, using abdominal strength.
• Pressing in and up, bring the weight forward so that the elbows end almost on the wrist, which will be bent at 90 degrees.
• Inhale and raise one of your feet. If possible, bring the other one to meet you. And if you can a little more, put heels together with thumbs.
• Maintain the position for 5/12 breaths, always pressing the floor with your hands and feeling the abdominal force.
• Exhale and return to squatting position.

Throughout the performance of Bakasana, it is important to respect the rhythms and times of each one, not to rush a movement and to stop when the personal limit is reached. It is a difficult pose, but with time, it is possible and very rewarding.

Bakasana benefits

• Increases strength in arms, wrists and shoulders
• Strengthens inner thighs, abdominals and sacrum
• Stretches the upper back
• Open the groin

Over time and when you can perform this asana in a complete and sustained way, you will see how it is one of the postures that help you feel strong and gain confidence in using arms for any other yoga posture.

Bakasana variations

Over time, you can lift your heels even higher to rest on your buttocks. Try stretching your arms (until they are straight) and bringing your knees higher. The raven pose is a gateway to other asanas that use the arms and arm hops.

Tips for beginners

It is normal for a beginner yoga student or someone who has never tried the crow pose, to be afraid of falling forward with their face to the ground. We recommend resting a cushion on the floor, facing your face. Likely, you will not use it, but it will give you additional security to perform bakasana.

You can initially perform the crow pose by taking only one foot off the ground. It is necessary to gain strength in arms, wrists and upper body. We recommend the practice of chaturanga.

Precautions

Before starting this asana, make sure your wrists are properly aligned. Once started, it will be difficult for you to correct your position. It may happen initially, and until you get used to bakasana, you feel a little pain in your arms, right where you rest your knees. This pain should lessen as you perfect this pose. If it does not decrease, check with your instructor.