Bakasana (Crane Pose) & Kakasana (Crow Pose): The "Knees in Armpits" Yoga Pose Explained

What yoga pose is knees in armpits?

The yoga pose commonly described as having "knees in armpits" is Bakasana (Crane Pose) or, more frequently in modern practice, Kakasana (Crow Pose), both being foundational arm balances that require significant core strength, wrist stability, and mental focus.

Identifying the Pose: Bakasana/Kakasana

While often used interchangeably, "Crane Pose" (Bakasana) and "Crow Pose" (Kakasana) are very similar arm balances. The primary distinction often lies in the arm position:

• Kakasana (Crow Pose): Typically performed with bent elbows, placing the shins or knees onto the triceps, closer to the armpits. The body is more compact and rounded.
• Bakasana (Crane Pose): Often involves straighter arms, requiring the knees to rest higher up towards the armpits, emphasizing more lift and extension.

For the purpose of the "knees in armpits" description, we will focus on the principles common to both, as the anatomical engagement is largely identical. This pose is a cornerstone for developing upper body strength, core stability, and balance in yoga and movement practices.

Anatomical Breakdown & Biomechanics

Bakasana/Kakasana is a complex pose that demands synergistic action from multiple muscle groups and precise joint articulation.

• Core Engagement: The transversus abdominis, rectus abdominis, and obliques are critically engaged to lift the hips and stabilize the spine, creating the necessary posterior pelvic tilt and spinal flexion to lighten the lower body.
• Upper Body Strength: The deltoids (shoulders), triceps brachii (back of upper arm), and pectoralis major/minor (chest) work concentrically and isometrically to support the body weight and maintain arm stability. The serratus anterior is crucial for protracting and upwardly rotating the scapulae, providing a stable base for the arms.
• Wrist and Forearm Stability: The flexor and extensor muscles of the forearm are highly active to stabilize the wrist joint, preventing collapse and distributing weight effectively through the hands. The intrinsic hand muscles also play a role in gripping the mat.
• Hip Flexion and Adduction: The hip flexors (iliopsoas, rectus femoris) lift the knees towards the armpits, while the adductor muscles (inner thigh) engage to hug the knees towards the midline, providing a sense of compactness and stability.
• Proprioception and Balance: The pose heavily relies on the nervous system's ability to sense the body's position in space (proprioception) and make continuous micro-adjustments to maintain balance over a narrow base of support.

Biochemically, the pose shifts the center of gravity forward over the hands, requiring a precise counterbalance of the hips and legs. The "knees in armpits" placement creates a stable shelf for the lower body, allowing the practitioner to leverage their body weight effectively.

Step-by-Step Execution

Mastering Bakasana requires patience and a systematic approach.

• Preparation:
  • Warm-up: Prioritize wrist warm-ups (flexion, extension, rotations), shoulder mobilizations (cat-cow, downward dog), and core activation exercises.
  • Starting Position: Begin in a squat position (Malasana) with feet hip-width apart or slightly wider, heels lifted or grounded depending on flexibility. Place your hands on the mat shoulder-width apart, fingers spread wide, mimicking a strong "rooting" action through the palms and fingertips.
• Execution:
  1. Hand Placement: Firmly plant your hands, pressing down through the knuckles and fingertips. Gaze slightly forward, not directly down.
  2. Knee Placement: Lift your hips and bring your knees high onto the back of your upper arms, aiming for the triceps or as close to the armpits as comfortable. Create a "shelf" with your upper arms.
  3. Lean Forward: Slowly shift your weight forward, allowing your shoulders to move past your wrists. This is crucial for balance. Maintain a slight bend in your elbows (more for Crow, less for Crane).
  4. Lift One Foot: As your weight shifts forward, feel your feet lighten. Gently lift one foot off the mat, drawing the heel towards your glutes.
  5. Lift the Other Foot: Once stable on one foot, slowly lift the second foot, bringing both heels towards your glutes.
  6. Engage and Hold: Strongly engage your core, drawing your navel towards your spine. Keep your gaze forward to maintain balance. Press the knees into the arms and hug the arms in towards the midline.
• Common Cues:
  • "Spread your fingers wide like starfish and grip the mat."
  • "Look forward, not down – imagine a point 6 inches in front of your hands."
  • "Hug your elbows in towards your midline."
  • "Round your upper back slightly to engage your serratus anterior."
  • "Lift your hips high, as if someone is pulling them up with a string."

Benefits of Bakasana

Beyond being an impressive feat of strength, Bakasana offers numerous physical and mental advantages:

• Enhanced Core Strength: Deeply engages and strengthens the entire abdominal musculature.
• Increased Upper Body Strength: Builds significant strength in the shoulders, arms, and wrists, preparing the body for more advanced arm balances.
• Improved Balance and Proprioception: Develops a keen sense of body awareness and the ability to maintain equilibrium.
• Mental Focus and Calm: Requires intense concentration, which can quiet the mind and foster a sense of presence. Overcoming the challenge builds confidence and mental resilience.
• Strengthens Wrist and Forearm Muscles: Essential for overall hand health and injury prevention in activities requiring grip strength.
• Prepares for Advanced Poses: Acts as a gateway pose for more complex inversions and arm balances like handstand and forearm stand.

Important Considerations & Modifications

Safety and proper progression are paramount in arm balances.

• Safety Precautions:
  • Wrist Health: Ensure wrists are adequately warmed up. Avoid if experiencing acute wrist pain or carpal tunnel syndrome.
  • Shoulder Stability: Individuals with shoulder instability should approach with caution and consult a professional.
  • Neck Alignment: Keep the neck long and avoid collapsing the head. Gaze forward to prevent neck strain.
  • Listen to Your Body: Never force the pose. Pain is a signal to back off.
• Modifications for Beginners:
  • Use Props: Place a block or cushion under your head or chest to reduce the fear of falling forward.
  • Feet on a Block: Start with your feet elevated on a block to make it easier to lift.
  • One Leg at a Time: Practice lifting one foot at a time, alternating sides, before attempting to lift both.
  • Wall Support: Practice near a wall, allowing your feet to touch if you start to tip too far forward.
• Progression Options:
  • Hold for Longer: Gradually increase the duration you can hold the pose.
  • Straighten Arms (Bakasana): Work towards straighter arms for the true Crane Pose.
  • Jump Back to Chaturanga: Integrate Bakasana into Vinyasa flow by transitioning directly from the pose to Chaturanga Dandasana (four-limbed staff pose).
  • Transition to Headstand/Handstand: Use Bakasana as a stepping stone for more advanced inversions.

Integrating Bakasana into Your Practice

Bakasana is best approached after a thorough warm-up that includes core activation, wrist preparation, and hip mobility. It can be practiced as a standalone challenge or integrated into a broader yoga sequence. Many practitioners find it beneficial to work on Bakasana mid-practice, after the body is warm but before it's fatigued. Regular, consistent practice, even for short durations, will yield the best results in building the necessary strength, balance, and confidence for this empowering arm balance.