Exercise of the month – The Crow 

Exercise: Crow Pose

Sanskrit Name: Bakasana


  • Tones the abdominal wall.
  • Strengthens abdominal organs to aide in lower back pain and indigestion.
  • Strengthens arms.
  • Stretches and strengthens the back.
  • Stretches and strengthens inner thighs.
  • Opens the groin.
  • Strengthens the wrists.
  • Builds endurance and focus

Shortening: Triceps brachii, serratus anterior, leg adductors, hamstrings, deltoids, iliosoas

Lenthening: Gluteus maximus, mid trapezius, latissimus dorsi, rhomboids, quadriceps, sternocleidomastoid

Stabilizing: rotator cuff muscles, biceps brachii


1. Squat on the ground

2. Place hands on the ground in front of you at shoulder width. To relieve strain on the wrists, you can place a lift under the heel of the hands, and/or keep the elbows bent.

3. The arms will be bent at first.  As you progress you can work towards straightening them.

4. Hug your inner thighs/shins on your upper arms as near the shoulders as you comfortably can, and press your arms into your thighs.

5. Lean froward and come up into your toes.

6. Lift your feet off the floor.

7. If you have trouble with this pose you can place a block under your feet for support.


  • Carpal tunnel syndrome
  • Pregnancy

About Katherine Smyth

Katherine Smyth, is a registered Acupuncturist with the CTCMA, personal trainer, yoga teacher, and counselor and owner of Squamish Mountain Medicine. Squamish Mountain Medicine is an alternative medicine clinic helping people live pain free without the use of prescription drugs. Squamish Mountain Medicine provides natural health options to people of all ages, with a specialty in pain, injuries, stress, depression & anxiety, headaches, digestive issues, women’s health, fertility and pregnancy care. Kat is a proud part of the integrative team of practitioners at Reach Physiotherapy Clinic in Squamish, British Columbia. To book an appointment or for more info go to www.squamishmountainmedicine.com

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