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TUTORIAL
Crow Pose

 

Kiana Ng Yoga

Bakasana

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)

 

Modifications/Variations:

  • 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

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