[bak-AHS-anna] crow/crane pose 

arm balance pose * helps you to find balance & strength * builds confidence * strengthens shoulders, arms, wrists & core muscles * massages organs of the abdomen

MUSCLES: psoas major * illiacus * serratus anterior * trapezius* deltoid * triceps brachii * biceps brachii * coracobrachialis * pectoralis major

PREP POSES: vinyasa * adho mukha svanasana (downward facing dog) * balasana (child’s pose) * bidalasana (cow pose)* chaturanga dandasana * garudasana (eagle) * malasana (garland pose) * marychiasana a (sage pose) * navasana (boat pose) * prasarita padottanasana a * phalakasana (plank) * uttanasana (forward fold)

COUNTER POSES: vinyasa * wrist exercises * adho mukha svanasana * balasana * urdhva mukha svanasana (upward facing dog)

VARIATIONS: parsva bakasana [parsh-vah bak-AHS-anna] side crane pose


  • Put the knees on top of the elbows with bent arms
  • Place inner thighs on top of the elbows
  • Leave feet on the ground (or block)
  • Spread fingers &  slightly curl your fingers to take pressure off the wrists

PROCEED WITH CAUTION: DO NOT practice this pose if you have carpal tunnel syndrome or are pregnant

PRACTICE CHILLASANA VIDEO LINK: Stay tuned..coming soon to YouTubeSubscribe to our newsletter to get updates.

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Ashtanga Yoga: The Practice Manual ~David Swenson
Yoga Anatomy ~Leslie Kaminoff & Amy Matthews
Yoga Sequencing ~Mark Stephens