Essential Sequence: Bakasana

This Bakasana 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.

How To Use This Bakasana Sequence

As you practice the sequence, check in with yourself — where do you feel the most challenge? What parts of the sequence feel good? (illustrations by MCKIBILLO)