Content

• To step
• Part 1 of 2: Mastering the crow pose
• Part 2 of 2: Trying more advanced variations
• Tips
• Warnings
• Necessities

The crow pose - also called the crane pose or Bakasana - is usually the first arm-balancing pose yoga students learn. The crow pose strengthens the arms, wrists, and abs. In addition, it stretches the upper back muscles and opens the groin. It can be a bit tricky at first (and you'll probably fall on your sniff at least once!), But once you get the hang of it, the crow pose is a fun position that will help you build confidence and self-awareness. This way you can adopt a perfect crow pose.

To step

Part 1 of 2: Mastering the crow pose

1. Make sure you are properly warmed up. The crow is quite an active attitude. It is therefore important that your body is fully warmed up and that you have activated your core before attempting this pose.
2. Find your starting position. It is possible to assume the crow pose from multiple positions.
   • Start in Frog Pose. This hip-opening position is basically the same as the crow, only upright! Squat low, with your feet pointing outward, and press your elbows against the inside of your thighs.
   • Start from a forward bend. Place your feet about 5 - 7.5 cm apart, and bend from the waist until your palms touch the floor. Bend your knees slightly if necessary.
3. Put your hands on the floor. They should be about shoulder width apart, or maybe a little further.
   • Spread your fingers apart. This gives you more stability. If that feels right, turn your fingertips towards each other slightly.
   • If necessary, you can use a band to keep your arms straight.
4. Place your knees on your triceps. To move into Crow Pose, slightly bend your elbows, lift your toes up slightly, and try to place your knees on your triceps — as high above the elbows as you can. Imagine trying to retract your knees into your armpits!
   • Remember to squeeze if you do this: squeeze the insides of your thighs against your body, squeeze your shins against your upper arms, and contract your abs inward.
   • To make the transition to crow pose easier, you can stand on a block. This will give you some extra height, making it easier to get your knees in the correct position against your upper arms.
5. Look in front of you. One of the most important aspects of crow pose is keeping your gaze forward. If you try to look down at your hands or look back at your feet, you will lose your balance and fall forward - that can end up painfully if you fall on your face!
   • Try to focus your concentration on about half a meter in front of your hands. Try to hold your gaze firmly, and not retract your neck.
   • If the fear of falling is holding you back, put a pillow or blanket on the floor in front of you. If you do fall, you might as well fall on something soft!
6. Lift one foot off the floor, followed by the other. Shift the weight forward by leaning your knees in your triceps and standing on the balls of your feet. Never try to "hop" in crow pose. Gently shift the weight until your feet are off the floor.
   • If you're nervous, start by gently lifting one foot off the floor. Then alternate and lift your other foot off the floor. When you feel strong and balanced, try to lift both feet at the same time.
   • Once both feet are off the floor, try putting your big toes together. Pull your heels as close to your butt as possible.
7. Straighten your arms and raise your back. Once you've taken the crow and can hold it for more than a few seconds, you can make adjustments to perfect the pose.
   • Try to keep your arms as straight as possible - they shouldn't be spread.
   • Around your back, squeezing your abs in and out.
   • Work towards it gradually to hold this pose for a minute. If your wrists start to hurt, try shifting more weight to your fingers.

Part 2 of 2: Trying more advanced variations

1. Move from the crow to the headstand. To go from Crow Stand to Head Stand, bring your chin to your chest and lean forward. Do this in a controlled manner, until your head lightly touches the mat.
   • Slowly lift your legs and point your toes up. Make sure you squeeze your elbows together, and that you press your thighs together as well.
   • Leave this attitude by performing this sequence the other way around.
2. Move from crow to chaturanga. To do this, make sure that you already cover the beginning of the sequence.
   • Use the upward lift in your back, butt, and heels to shoot your legs straight back into chaturanga.
   • From there you can make the transition to the upward looking dog. Then you can exhale and take the dog looking down.
3. Try the sideways crow. The sideways crow is a slightly more advanced version of the crow pose. The sideways crow requires a deep twist, and the ability to engage the whole body in the exercise. To achieve a sideways crow:
   • Starting in chair position, lean forward, and rotate your torso so that the triceps of your right arm are against the outside of your left knee (or vice versa).
   • Bring your buttocks to the floor. Keep your knees straight ahead, but put your palms on the floor to your left.
   • Bend your elbows, but keep them strong and engaged. Don't let them break up. Raise yourself by slightly standing on your toes and shifting your weight forward. Your knees should be on top of each other and resting against your left triceps.
   • When you're ready, lift your toes off the ground to take on the sideways crow. Remember to squeeze your thighs together and distribute your weight evenly on your palms and fingertips.
   • Turn your gaze a few yards in front or next to you.

Tips

• • You can also put your forehead on a block if you are trying to take on the crow.

Warnings

• • The crow pose is not recommended for people with shoulder or wrist injuries, people with carpal tunnel syndrome, or pregnant women.

Necessities

• A yoga mat
• The space
• A pillow (optional)
• A block (optional)
• A band / strap (optional)