Crow Pose


Kiana Ng Yoga


Crow Pose is a great arm balancing pose to practice if you’re new to the practice of arm balances. It’s also great to work in transitions if you’re more experienced in the arm balancing game! As a starter arm balance, it teaches you how to balance yourself on your hands. Read below for tips on how to get into crow!

Alignment Principles

  • Start in malasana squat (garland pose)
  • Bring the feet to touch, leaving the knees wide
  • Exhale to walk the hands forward and fold between the legs
  • Staying low & folded, draw the arms and hands back until they make contact with the insides of the legs. Elbows should be bent and hugging in with the hands shoulder width apart (think chaturanga!)
  • Lift the hips and rock your weight more into your hands, stacking elbows over wrists
  • Squeeze the knees against the outer shoulders/arms
  • Look forwards slightly, engage the core, and exhale to lift both feet off the mat
  • Toes should be pointed and still touching! Hug the feet in towards the seat

Prep. Poses:

  • Malasana Squat (Garland Pose)
  • Utthan Pristhasana (Lizard Pose)
  • Sleeping Pigeon
  • Ananda Balasana (Happy Baby)
  • Plank
  • Chaturanga (Four Limbed Staff Pose)



  • Leave feet on floor and practice shifting weight back and forth in hands
  • Place bolster below face for a safety net
  • Alternate picking one leg off the mat and switching
  • Start with feet on a block
  • Straighten out the arms, moving into Crane Pose

Sweet Summer Red Quinoa Salad



Kiana Ng Yoga

I have always been a huge fan of any type of salad, especially quinoa and bean salads! This salad is so bright and fresh – perfect for summer (or to brighten those winter days)! Read below for the recipe.

RECIPE: Sweet Summer Red Quinoa Salad

Taken from: The Vegetarian’s Complete Quinoa Cookbook by Mairlyn Smith & the Ontario Home Economics Association



  • 2 tbsp olive oil
  • zest of 1 lemon
  • 2 tbsp lemon juice
  • 2 tsp of ground cumin
  • 2 cloves garlic, minced


  • 1 can black beans
  • 1 3/4 cup corn
  • 1 avocado
  • 1/2 red onion
  • 1 red pepper
  • 3/4 cup grape tomatoes
  • 1 orange (or papaya)
  • 3 cups cooked red quinoa
  • 1/3 cup chopped parsley
  • 1 tbsp mint
  • 1/4 tsp black pepper



  1. Whisk together all dressing ingredients in large bowl.


  1. Add beans, corn, avocado, red onion, red pepper, tomatoes and orange and gently toss.
  2. Add cooked quinoa, parsley, mint and pepper and gently toss until combined.
  3. Refrigerate for at least 2 hours and serve chilled.

Makes 10 cups.

With love,



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