Yes - You Can Learn to Do Crow Pose!
Crow pose. It’s one of those poses that people LOVE - or, they just ... can’t … do. For those in category two - what is it that makes crow so challenging? Is it uncomfortable? Is there an element of fear? Maybe it’s just a matter of learning the right way to get into crow pose.
If you have yet to master crow pose, read through our step-by-step guide - and scroll down for a quick how-to video. Or, just come down to FLEX Yoga + Barre for your free class, and we'll teach you!
Crow Pose in 11 Easy Steps
Set a Stable Foundation
The first step to successfully getting into crow pose is to set up a strong stable base for yourself.
- Come into a low squat, with feet hip-width apart, heels off the ground.
- Place your palms to the ground in between your knees, about shoulder-width apart.
- Try to keep elbows over the heel of your hand (kind of like in chaturanga!).
Find Proper Leg Placement
Finding proper leg placement is one of the trickiest parts of crow pose. Don't worry if you don't get this part down perfectly right away, there are plenty of modifications you can make (which we will get into later)!
- Let your shins meet the back of your upper arms.
- Place your knees as close to your armpits as you can.
Once you've figured out where your legs and arms need to be, it's time to fly!
- Shift your weight forward, keeping your arms slightly bent.
- Squeeze your inner thighs together, keeping them and your core strong and stable.
- Try to lift one foot at a time while maintaining balance. Once you feel sturdy - try to lift both feet off the ground!
Hold Your Pose
Once you achieve liftoff, try to maintain it for as long as you can!
- Touch your toes together if you can.
- Distribute your weight evenly.
- Keep your gaze forward, your core tight and your thighs squeezed together.
You're doing it! You're in crow pose!!
Crow Pose - Tips and Modifications
Many people feel like the biggest challenge with crow pose is getting your legs off the ground, and staying balanced. When you’re just starting out, just focus that. Don’t worry about making sure every single little thing is perfect - as long as you can get into pose that’s all that matters. You can figure out the rest later.
Here are some tips and modifications you can try out in the beginning!
Crow Pose Tips
- Remember to breathe.
- If you start to fall, just somersault forward.
- Keep your upper back rounded, not straight.
- Focus on keeping your body tight, and draw everything in before lifting your feet.
Crow Pose Modifications
- To help with liftoff, start with your feet on a block.
- If you aren't comfortable with the idea of somersaulting forward, place a block under your forehead when you start to shift your weight forward in case you fall.
- If you are still figuring out leg placement, try squeezing them against your outer arms rather than snuggling them into your underarm area.