Beginner Yoga How To

3-Step Core Prep for Crow Pose (Bakasana)

Are you struggling with your lift off into Bakasana? Kathryn Budig uses a blanket to unlock the secret source of strength (hint: core) you need to soar.

Struggling with your liftoff in Bakasana? Kathryn Budig uses a blanket to unlock the secret source of strength (hint: core) you need to soar.

The secret weapon to stop struggling and effortlessly lift into Crow Pose is simpler than you may think: a basic yoga blanket. This blanket trick unlocks abdominal strength you might not even know you have—and is solid core work to practice regularly with or without the arm balance. Here, we’ll use it as a three-step prep to build core strength and fire up your abs. It just may fuel you for takeoff.

Step 1

Fold a yoga blanket in half length-wise (so it looks like a yoga mat), then fold it in half, then in half once again. Come into Plank Pose on a hardwood floor with your feet together on the blanket.

See alsoClean Up Your Crow Pose: 7 Common “Cheats” Challenged

Step 2

Firm your upper outer arms in as you bend your knees and drag them tight into your chest.

See alsoHow Can I Conquer My Fear of Crow Pose?

Step 3

Separate your knees and draw them to the backs of your arms as close to your armpits as you can. Activate your adductors and round your upper back. Hold for a breath. Slide back to plank and repeat this 5-10 times.

See alsoWatch Tara Stiles Prep for Flying Crow Pose

Step 4

Crow Pose (Bakasana)

After you bring your knees to the back of your arms, lean forward, bend your elbows and draw your feet up into crow pose. Keep your gaze forward, adductors activated, and upper back powerfully rounded as you press the ground away.

See alsoKathryn Budig Challenge Pose: Silly Crow

About Kathryn Budig

Kathryn Budig

Kathryn Budig is the yoga teacher behind AIM TRUE, a regular writer for Yoga Journal, and a presenter at Yoga Journal LIVE! Catch up with her @ kathrynbudig.com and on:

Twitter: @kathrynbudig
Instagram: @kathrynbudig
Facebook: @kathrynbudigyoga