Content

• Advice
• Warning
• What you need

• Expand your fingers. The extended fingers will help you balance better once you get on the crow. If you feel comfortable, you can rotate your fingertips slightly so that they are facing each other.
• Use straps to keep arms in line if needed. To use the belt correctly, tie the strap in a circle and measure the size so that it is approximately shoulder width when pulling the circle flat.

Shift your body weight forward and push the bones to sit up. Transitioning from a squatting position can be difficult. Slowly shift your body weight into your hands and lift your bones to sit up in the sky to make it easier to switch to crow pose.

• If you are in a squatting position, bend your elbows and move your chest forward while shifting body mass forward.

Place your knees on the biceps. To switch to a crow, you bend your elbows slightly, lift your body over your toes and try to position your knees on the biceps, as high as you can reach the elbow. Imagine trying to put your knees in your armpits!

Lift one leg off the ground and lift the other leg. Shift body weight to arms by resting your knees against the biceps and lifting your feet off the floor.

• Never suddenly switch to a crow pose (or any yoga pose)! Gently and slowly move the weight forward until your feet are off the ground.
• If you are afraid of falling, begin to slowly lift one leg off the ground, then lift the other leg. When you feel strong and have better balance, lift both legs for a while.
• After your feet are off the ground, try touching your big toes together and closing your heels as close to your buttocks as possible.

Straighten arms and sit up bones. After you have practiced the crow pose and can hold it for many seconds, straighten your arms and raise your bones to sit up. This way you can work more smoothly and switch to another position if you want. There are a few adjustments you can make to make this pose better.

• Straighten your arms as much as possible. The hands must not be spread out to the sides.
• Straighten your spine and use your pelvic floor muscles to pull your abdominal muscles inward up.
• Practice slowly to stay in this position for up to a minute. If you start to feel pain in your wrists, make sure your palms are on the floor.

Finish off the crow pose or move on to another pose. After practicing crow pose, you can lower back to a squatting position or move on to another position if you have a lot of experience. Remember to practice only yoga poses where you can get the correct posture. advertisement

Method 2 of 2: Practice the crow pose from the banana tree pose

1. 

   
   
   Practice the crow from the banana tree (Sirsasana II) pose. Once you have mastered the crow pose and are a regular yoga practitioner, you can transition from the banana tree to the crow.
   • Sirsasana II requires the practitioner to maintain good balance and have strong central muscles.
   • Only do this transition if you've mastered the crow pose and are comfortable in the banana tree position.
   • Remember never to rush into any yoga pose.

2. 

   Raise your body to form a banana planting posture. From leaning forward posture, start lifting toes off the floor. You can bring your knees to your chest and lift your legs up to create a banana-growing pose, or if you are familiar with yoga, lift your legs directly into a banana-growing pose.
   • If you choose to raise your legs directly to a banana-growing position from a bent and extended position, remember this method requires good balance and abdominal strength. Using your pelvic floor muscles can be of great help when exercising this way.

3. 

   Switch from a banana-growing pose to a crow. While this is a much more difficult adjustment than the usual crow pose, the practice is much more enjoyable, and the transition is smooth if you get it right. From banana planting posture, bring knees to biceps and gently push back into crow pose.
   • In the same way as a normal crow, you must keep your knees as close to your armpits as possible.
   • Once you've finished positioning your knee, push into your arm and gradually transfer weight into it. That way, you will be in the most optimal sub-posture.
   • It takes some practice to transition from a banana-growing pose to a crow. Regular practice is a way to help you master this sequence.

4. 

   Finish the crow pose or continue with another pose. After completing the transition from banana to crow, you can lower back to a squatting position or transition to a different pose. Only practice yoga poses where you can get the right posture. advertisement

Advice

• You can also rest your forehead on a yoga pillow to aid in crow pose practice.

Warning

• The crow pose is not suitable for people with wrist or shoulder injuries, including carpal tunnel syndrome. Pregnant women should also avoid this pose.

What you need

• Yoga mattress
• Large space
• Cushion or pillow (optional)
• Yoga pillows (optional)
• Belt (optional)