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Essential Sequence: Bakasana

Yoga Sequence: Build Up to Bakasana

This sequence builds up to the peak pose Bakasana, aka Crane or Crow Pose. You’ll engage your core, do several poses to encourage flexion (rounding) in your upper back, and you’ll stretch the inner and outer hips.

Bakasana is a yoga pose that looks deceptively simple, but achieving lift-off the first time can be difficult. For a detailed, step-by-step guide to getting into the pose, check out the Bakasana Pose Notebook. I also provide details on which muscles engage and which are stretched in the pose.

As you practice the sequence, check in with yourself — where do you feel the most challenge? What parts of the sequence feel good? And if you want to learn more about developing meaningful effective vinyasa yoga sequences, check out my e-course, The Art of Yoga Sequencing.

Want to practice this sequence at home? When you sign up for our newsletter, we’ll send you a FREE printer-friendly download for you to keep.

[illustrations by MCKIBILLO}



31 Comments

  1. Interesting sequence – I look forward to trying it. However, it seems perhaps there is a link or two missing – do you really go from chaturanga right into eagle?

    1. Thanks, Jill. With only 16 posses it’s not possible to visually demonstrate every posture that would make all of the transitions seamless. The idea is for students to experience the broad relationship between the parts and understand a general process for deconstructing a peak pose. I hope this helps clarify your question!

      1. Thank you Jason for replying to Jills question as I practiced this wonderful gift/sequence you offer I too was contemplating a graceful way to transition from standing to sitting, etc. Loved studying with you in Ojai, await a reconnection. Shanti Om

  2. This is so beautifully and clearly written and illustrated. If Jason wrote all text books, the world would be a lot more understandable. Thank you for sharing this!!

  3. I am so pleased to see your new space! I will certainly be checking in. I’m such a fan of the clarity in your teaching. You are certainly an inspiration.

  4. Congrats on the website, looks very cool!
    The monthly sequence is a great idea. Looking forward to the next one 🙂 Maybe one for pincha mayurasana as peak pose?

    1. Mayra – Pincha Mayurasana is a great peak pose idea! I’ll definitely do it. I have the next couple of months sketched out, but I’ll do it before too long!

  5. Thank you for sharing!….love what your doing. The online courses that you are offering look amazing too. Bakasana is one of the many poses i struggle with….i look forward to trying your sequence to see if i can get a little closer to flying….thanks again! :))

  6. What a gift this is, Jason! Thank you. The first class I took from you broke down arm balances and a light went on for me. You are a sequencing master. I plan to enroll in your online sequencing course very soon.

    If I could make a request – I’ve struggled with mayurasana for years now. Perhaps you could eventually blog a sequence to prepare for it. Thanks!

  7. Thank you for this! Your yoga sequencing introductory video was incredibly inspiring, too. I’m a new instructor, and already I see myself sticking to very similar flows throughout my classes. Excited to sign up! Thank you.

    -Danielle

  8. What a great teaching resource this is and will be!! I’m so excited to see future posts. Thanks!

  9. Thanks for sharing this helpful and interesting sequence.
    I suppose the poses are arranged in that particular order for a specific reason. Would it matter, in terms of benefits, if we practiced the poses of this sequence in a different order?
    Looking forward to learn more, thanks again!!

  10. Wow, this is a marvellous resource, thank you so much. I love your teaching, it’s so clear and concise. I’d love to take the Art of Yoga Sequencing course but am worried that it requires super IT skills, mine are a bit weak.
    Thanks again,
    Lucy Loquette

  11. This is excellent information. I admire your approach to building sequences from the ground-up, starting with the basics without making us feel as though we’re rushing to get to a certain place. Thank you so much for making this sequence available for us!

  12. Hi Jason, I am thrilled that your new website is up and running! I’ve been hoping you’d post material like this for awhile and was used to seeing you on Yogaglo and Yogaglo alone. Really happy to have this forum to soak up your yogic wisdom. You are one of my favorite teachers and I have learned so much from you, Thank you!

  13. Jason,
    I’m an E-RYT and I’m a big fan of your work (articles in YJ, videos, etc.) You are a truly gifted teacher and your website is excellent! I love the sketches and that you use both genders. I’ve been studying functional anatomy and sequencing and I’m glad to have another teacher of your calibre adding to this knowledge base. So important for teachers to have these resources. Thank you!

  14. Om Jason
    THX for this great blog for sharing and for the art that supports the teachings. I practiced the sequence a few times, transitioning from one pose to another for bakasna. I taught it tonight to adv students and they were whooped. It is/was great many heartfelt thx. Resonated with your teaching @Ojai last year and await another connection in Oct. In the light of love and beyond, mudita

  15. When I originally commented I clicked the “Notify me when new comments are added”
    checkbox and now each time a comment is added I get several emails with the same comment.
    Is there any way you can remove people from that service?

    Thanks!

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