The ULU Yoga Blog

side view of athletic girl in blue sportswear doing crow pose

Crow Pose or Bakasana, and in another part of the world, it’s called Die Krähe Yoga is a popular and challenging arm balance that offers numerous physical and mental benefits. In recent years, scientific research has begun to unveil the underlying mechanisms behind these benefits, providing a deeper understanding of how this pose can transform your yoga practice. In this article, we will delve into the cutting-edge scientific research surrounding Die Krähe Yoga and its impact on strength, balance, concentration, and overall well-being.

Enhancing Core Strength and Upper Body Stability: Research suggests that practicing arm balances, such as Die Krähe Yoga, can significantly improve core strength and upper body stability. This is due to the engagement of various muscle groups, including the abdominals, shoulders, and arms. Strengthening these muscles can lead to better posture, improved body awareness, and a reduced risk of injury 

Boosting Balance and Proprioception. Die Krähe Yoga challenges your sense of balance and proprioception, which is the awareness of your body’s position in space. Studies have shown that regular practice of balance poses can enhance proprioceptive abilities, leading to better overall coordination and movement control  .

Developing Focus and Concentration. The practice of Die Krähe Yoga requires intense focus and concentration to maintain balance and proper alignment. Research has shown that consistent yoga practice can improve cognitive functions, such as attention and concentration, through the activation of specific brain regions .

Reducing Stress and Anxiety: While the physical benefits of Die Krähe Yoga are evident, the mental benefits are just as significant. A study published in the Journal of Alternative and Complementary Medicine found that practicing yoga can help reduce stress and anxiety levels by modulating the body’s stress response system .

Promoting Mindfulness and Body Awareness:

The practice of Die Krähe Yoga encourages mindfulness and body awareness, as you must be fully present and aware of your body’s movements and sensations to maintain balance. This heightened awareness can lead to a deeper mind-body connection and improved self-awareness .

A Step-by-Step Guide to Mastering Crow Pose (Bakasana) / Die Krähe Yoga

Crow Pose, known as Bakasana in Sanskrit, (our German friends call it Die Krähe Yoga) is an arm balancing pose that challenges strength, balance, and concentration. This foundational pose is often one of the first arm balances introduced in yoga classes, and it helps to build core strength, improve upper body stability, and increase focus. Follow these detailed steps to perform Crow Pose (Die Krähe Yoga) correctly:

  • Prepare your space: Find a quiet, comfortable area with enough space to move around. You may want to place a yoga mat or a folded blanket on the floor for added cushioning and grip. If you’re new to arm balances, consider practicing near a wall for extra support.
  • Begin in a squat: Start in a low squat with your feet hip-width apart and your toes pointing slightly outwards. Bring your hands to your heart center in prayer position (Anjali Mudra) and press your elbows against the insides of your knees, gently encouraging your knees to open wider.
  • Plant your hands: Place your hands on the floor, shoulder-width apart, and spread your fingers wide for a solid foundation. Align your wrists directly under your shoulders, with your middle fingers pointing straight ahead.
  • Engage your core: Draw your navel towards your spine to engage your abdominal muscles. This engagement will help you maintain balance and control throughout the pose.
  • Lift your hips: Straighten your legs slightly and lift your hips high, coming onto the balls of your feet. Your knees should be resting on the backs of your upper arms or triceps, close to your armpits.
  • Shift your weight forward: Begin to lean your weight forward into your hands, allowing your feet to become lighter. Engage your shoulder muscles to provide stability, and keep your gaze slightly forward to maintain balance.
  • Lift your feet: As your weight shifts forward, gently lift one foot off the ground, followed by the other. Press your knees into your upper arms, and squeeze your legs together for added support. Keep your core engaged and your breath steady.
  • Hold and breathe: Hold Die Krähe Yoga, or Crow Pose, for 3-5 breaths or as long as it’s comfortable. Focus on maintaining proper alignment, engaging your core muscles, and breathing deeply and evenly.
  • Release and relax: To exit the pose, lower your feet back to the ground and return to a squatting position. Take a few breaths to relax and observe the effects of the pose on your body and mind.

Remember, always listen to your body and modify the pose as needed. You can use a yoga block under your feet for added height or place a folded blanket in front of your face for added security. Incorporate Die Krähe Yoga / Crow Pose, into your regular yoga practice to reap the benefits of increased strength, balance, and focus.


  1. Ni M, Mooney K, Balachandran A, et al. (2014). Core Muscle Function during Specific Yoga Poses. International Journal of Yoga Therapy, 24(1), 23-34.
  2. Cowen VS, Adams TB. (2005). Physical and Perceptual Benefits of Yoga Asana Practice: Results of a Pilot Study. Journal of Bodywork and Movement Therapies, 9(3), 211-219.
  3. Schmid AA, Van Puymbroeck M, Koceja DM. (2010). Effect of a 12-week yoga intervention on fear of falling and balance in older adults: a pilot study. Archives of Physical Medicine and Rehabilitation, 91(4), 576-583.
  4. Gothe NP, Pontifex MB, Hillman CH, et al. (2013). The Acute Effects of Yoga on Executive Function. Journal of Physical Activity and Health, 10(4), 488-495.
  5. Li AW, Goldsmith CA. (2012). The Effects of Yoga on Anxiety and Stress. Journal of Alternative and Complementary Medicine, 18(4), 15-22.
  6. Gard T, Noggle JJ, Park CL, et al. (2014). Potential self-regulatory mechanisms of yoga for psychological health. Frontiers in Human Neuroscience, 8, 770.
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