5 steps for getting into a Forearm Bakasana

Crow Pose scares a lot of people because they don’t believe in their arm strength which will lead to falling to the ground and bruising their head. If you are one of these people, worry no more we have an answer to your problems: Forearm Bakasana! You can get all the benefits of crow pose while flying a few inches off the ground so there is no risk of falling. Don’t think this is just an easy shortcut though, forearm Bakasana is actually more challenging because it requires more core engagement to stay hovering above your mat.

Here are the 4 steps for getting into this pose:

1. Start in forearm plank pose. Arms shoulder width apart and parallel to each other. Make sure to lift the your inner thighs up as you engage your core.  Move your shoulders and butt towards your heels.

2. Walk your forward as much as possible into dolphin pose. Lift out of your shoulders to create space.

3. Bend your knees and place them on the backs of your triceps. When your have your knees placed begin to lean slightly forward so you can take the weight of your body onto your forearms.

4. At this point you can float one or both of your feet off the ground and you are now in Forearm Bakasana! The key to staying in the pose is lifting through your core and pointing your toes. Really pull your belly button to your spin and remember to breathe!

5. When you are done shoot back to chaturanga and finish in child’s pose.

Flying low to the ground will help you learn the fundamental principles of traditional Bakasana and soon you will be comfortable flying at either height!

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