The Crow Pose

We all go to yoga classes and there’s that one girl who can do one-handed handstands and is brilliant at everything. Let’s face it; most newbies would be too afraid to try out something so dramatic. One of my happiest moments in a yoga class was when I finally pulled off the crow pose. I was balancing on my hands with nobody propping me up and I was holding it! Happy days! I’m going to attempt to explain how I finally did it and hopefully help you to do the same.

Please be aware that this pose is not recommended for pregnant ladies. Practicing this pose with any wrist or hand problems will also be difficult or even impossible for you. Only go as far as your body allows you to, you are responsible for your own yoga practice.

  1. So to begin, move the feet to a little wider than hips-width.
  2. Turn the toes out (at ten to two) and squat down. You should now look like a monkey that is eating.
  3. Extend your arms forward and plant your hands on the floor slightly in front of you.
  4. Spread the fingers. Your torso will move forward.
  5. Try to keep the back straight and lengthened, just rocking forward on the toes.
  6. Slightly bend your elbows and rest the inside of the knees against the outer edge of your upper arms. Come on to the balls of your feet.
  7. Now the key to this pose is to look about 12 inches in front of your hands on the floor. Remember this as we go onto the next stage. Do not look back!
  8. Slowly lift the right foot off the floor, pointing the toe. Feel your core engage. Hold this for a few breaths.
  9. Drop the right foot and try the same with your left. Make sure you point the toes.

Once you feel confident that you can lift both feet up separately, that you can feel the engagement of your core when you do this and when you can confidently hold your foot off the ground without looking behind you to see it, then you are ready to try both feet. So don’t jump into this, go one foot at a time. Don’t move the gaze. Look 12 inches in front of your hands. You’ll be surprised and hopefully as impressed as I was with myself when I suddenly flew. Fly Crow! You can do it!

Crow is a pose that is especially good for strengthening the arms as you are holding up your whole body weight. It is also amazing for strengthening those abdominal muscles contributing a stronger core. A strong core means a strong spine and this has so many health benefits (that I will go into another time). Wrist strengthening is also another big plus to this pose as is the improved sense of balance. As with all balances, concentration is a big thing so concentrate! Thanks for reading!