Pose breakdown: Learn how to crow pose

When I first started practising yoga one of the arm balances I really wanted to master was the Crow Pose. Creating a strong foundation is key in mastering this pose! In this blog post, I will break down the pose and guide you through key steps, giving you top tips along the way to help you get this arm balance. But first, let’s talk about the benefits of this pose!

Posted: 12/09/2022Roughly a 5 MIN read

Benefits:

Increases your flexibility and mobility in your shoulders, arms and forearms
Builds wrist strength
Improves balance and core strength
Increases flexibility of spine

So, are you ready for the challenge?

How to crow pose:

1. Start in a squat position with your knees shoulder distance apart. Place your elbows slightly above your knees.

2. Place your hands on the ground directly inline with your shoulders. Wrap your triceps back so your elbows face the back wall.

3. Shift your weight forward and bend your arms slightly so they act as a shelf to rest on. Transfer the weight of your body on your fingertips. Keep your fingers spread wide so they can root into the ground.

4. Pull one heel into your glute, followed by the other if accessible. Feel free to play around here and let your body get used to one leg being in the air.

5. Balance on both hands and keep inner thighs and core engaged. Make sure your gaze is facing forward to keep your balance.

Bonus tips:

Make sure you warm up your wrists properly before attempting crow pose.
Don't be afraid to use props! Practising toe taps on blocks can be very helpful. You can do this by putting a block beneath both feet, grip the floor with your hands, making sure your hand placement is correct and lift one foot off the block and then tap down and alternate. This will help you get used to lifting one foot off and finding correct positioning through the shoulders.
You can also start by practising crow with a block underneath your forehead. Position yourself into crow and place your forehead on the block, whilst allowing yourself to transfer the weight into your palms. This is a good place to start until you feel more comfortable with the pose.

If the crow pose still feels unattainable, you can start by practising crow with a pillow or bolster on the floor in front of your forehead. This will give you confidence knowing that if you fall forward, something soft will catch you.

This is a difficult pose so don’t be discouraged if you don’t get it at first, take it step by step and with plenty of practice you will master it!

Happy Crowing!