Crow pose (Bakasana) progression

Setup

1. Mats an arm's length apart on a clear floor; each student has one or two blocks and a cushion or folded blanket.
2. Before any lift, the cushion goes on the mat just ahead of where the forehead would land, so a tip forward lands softly.
3. Students should already be warm (a few rounds of sun salutation work well).
4. Anyone pregnant, recovering from injury or surgery, or with a medical condition should check with a health professional and tell the teacher before class. Wrist, elbow or shoulder problems are a reason to stay with the squat and lean work, which is a full practice in itself.

How it runs

1. Wrist warm-up, 2 minutes: in tabletop, circle the wrists both ways, rock gently forward and back over the hands, then turn the fingers towards the knees and lean back only as far as is comfortable. Shake the hands out between rounds.
2. Garland squat (Malasana), five breaths: feet a little wider than the hips, a rolled blanket under the heels if they lift, palms together and elbows easing the knees apart. Breathe into the back of the ribs.
3. Set the arms: still squatting, place the hands shoulder-width apart, fingers spread, wrists under the elbows. Bend the elbows straight back, as in a low plank, and bring the knees high onto the backs of the upper arms.
4. Lean and look: on an exhale, round the upper back, draw the belly in and shift forward until most of the weight is in the hands. The gaze goes a little ahead onto the cushion. Toes stay on the floor; three rounds of five breaths.
5. Toe lifts: stand the feet on a block for extra height. Lift one foot, lower it, lift the other, then try both together with the heels drawing towards the seat. Hold for one to five smooth breaths and lower with control. Staying with one foot at a time is an equally good choice.
6. Finish in child's pose (Balasana) for five breaths, then kneel and gently stretch the palms and the backs of the wrists.

Coaching points

• Wrists stacked under the elbows and the whole hand pressing down, especially the base of the index finger and thumb.
• Knees squeeze into the arms and arms squeeze into the knees: that hug holds the shape, not the wrists alone.
• Exhale to round the upper back and draw the belly in; keep breathing smoothly once the feet lift.
• Lean a little further forward than feels natural; the cushion makes leaning safe.

Common mistakes

• Elbows splaying out to the sides, which loads the wrists and shoulders.
• Looking straight down between the feet, which tips the weight back.
• Jumping the feet up instead of shifting the weight forward.
• Holding the breath while trying to lift.