This short and sweet tutorial taken in our studio in Frankston South, Melbourne will playfully demonstrate one way of getting into Bakasana or Crow Pose.

As an arm balance pose it requires and develops upper body and core strength. Most importantly though, in my experience, it does require a sense of fun and playfulness and, on an anatomical and physical level, is about the relationship between our upper body and our lower body.

In other words, about the ability to bring our upper body closer to our lower body, or vice versa. This requires a relatively deep knee bend, and a deep bend at the hips.

Bending at the hips. Any preparation to do so, think deep forward bend, weather lying down in happy baby pose or coming into a deep uttanasana will help you prepare.

Here, I have chosen squatting, or Malasana, for your preparation.

Once you are comfortable with the closeness of upper body to lower body, the bakasana practice starts.

Your gazing point, your dhristi, is hugely important: forward, ahead of you, NOT down or back towards your feet.

Lift your sternum, your collarbones, and your heart forward, draw your shoulders down, hug your ribs in. Engage your core, your bhandas. This will create stability so you can initially play with lifting the toes, then the feet, and finally you will be able to hold the pose for a while.

Remember to keep your breath soft, your jaw soft, your attitude relaxed.

All this is very theoretical until you practice it. So go on, give it a go.

Have fun practicing and allow what you have learned in the process / practice, to filter into your life off the mat.

Please let me know in the comments how you went and what you’d like explained and demonstrated next.

Namaste, Bettina x