Kakasana (Crow Pose)

kakasana crow pose
English Name(s)
Crow Pose
काकासन / Kākāsana
Kaka : “Crow”
āsana: “posture”

In Kakasana, the arms are bent like a crow. Hence, the name Crow Pose. This pose is categorized under the arm balancing poses in Hatha yoga style. Though this is an advanced-level pose, for a more flexible person, this pose will be at an intermediate level.

Practicing Kakasana enables a person to face their weaknesses. For the practitioners of Hatha Yoga, the mastering of this Crow Pose is a must. It tests a practitioner’s mental, emotional and physical strength, which is why it holds a lot of significance in the yoga world.

Physical Benefits:

It might appear that Kakasana primarily focuses on balancing the body, via the arms and wrists. However, it is the core muscles that end up facing the real challenge.

The abdominal muscles help a person stay in the Crow position. This asana builds the core strength and tones your belly. It also stimulates your stomach and intestines, consequently improving your digestion.

Kakasana works on the muscles in your middle back, upper back, biceps and triceps. It strengthens your arms and legs, making it easier for you to practice more difficult yoga moves. It also strengthens the muscles supporting your spinal cord and improves your body flexibility.

Apart from this, the Crow Pose enhances your focus and sense of balance. It is also beneficial for people that spent a lot of time in front of their computers.

Energetic Benefits:

Since the body of a crow is very light, the legs can easily support its weight. However, humans don’t have the same body weight.

Kakasana promotes awareness regarding the body and focuses on the mind-body connection. This brings in a sense of lightness, thereby helping you to balance your body on your arms with proper alignment.

This pose activates the Solar Plexus (Manipura) Chakra. It also has a profound impact on a person’s emotional state of mind. It can help you to conquer your fears and develop courage so that you can face different situations bravely.


Practicing the Crow Pose requires a lot of focus and concentration. If you are not mentally prepared, then performing this pose will prove quite challenging and the risk of you getting injured is high. Also, if you have an anxiety disorder, then this pose is not for you.

People suffering migraine should avoid this pose because in Kakasana your head is lifted towards the air. This can put a lot of pressure on your brain and can lead to severe migraine attacks.

This pose should also not be performed by people that have weak wrists or are suffering from inflammation. Additionally, if you are suffering from hip injury or carpal tunnel syndrome, then practicing this asana is not a good idea.

Since chances of falling are high, pregnant women must not perform Kakasana. A single mishap can lead to miscarriages or even more terrible consequences. Also, women who bleed heavily during their periods should avoid practicing this pose as it places a lot of burden on the pelvic muscles.

Going into the Pose

The Bottom Line

Kakasana, or Crow Pose, is a challenging yoga asana that builds upper body strength, improves balance, and fosters mental focus. Consistent practice can lead to increased body awareness and reduced stress levels.

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Meera Watts
Meera Watts is the owner and founder of Siddhi Yoga International. She is known worldwide for her thought leadership in the wellness industry and was recognized as a Top 20 International Yoga Blogger. Her writing on holistic health has appeared in Elephant Journal, CureJoy, FunTimesGuide, OMtimes and other international magazines. She got the Top 100 Entrepreneur of Singapore award in 2022. Meera is a yoga teacher and therapist, though now she focuses primarily on leading Siddhi Yoga International, blogging and spending time with her family in Singapore.


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