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So You Want To Do Crow Pose? Here Are 10 Moves To Help You Finally Get There

Crow pose is a trademark yoga move that requires strength, balance, and wrist mobility. If nailing it has been a challenge for you, know that you just’re definitely not alone. It’s a sophisticated yoga pose that many individuals struggle with as they move through their practice.

However, there are several ways you possibly can ease into crow pose with other poses. Here’s why it is best to consider including crow pose in your yoga practice, plus crow pose progression moves to practice if you happen to’re scuffling with it.

In This Article

First things first: What are the advantages of crow pose, anyway?

Practicing crow pose helps you construct balance, stability, and strength throughout your body.

“Crow pose requires lots of core strength—not only shoulder and arm strength,” says Tamara Teragawa, a yoga instructor and master trainer with YogaSix.

It also helps you practice your focus and mindfulness, a key a part of yoga. When you enter a crow pose, also often called Bakasana, it’s worthwhile to be fully engaged and aware of your body’s movements to remain balanced. This can show you how to achieve a greater mind-body connection and self-awareness, per ULU Yoga.

In fact, there are lots of mental health advantages of practicing yoga basically. It has been found to be effective in decreasing anxiety (much more so than aerobic exercise), per a 2021 study in Issues in Mental Health Nursing. It also can lower symptoms of depression and show you how to sleep higher, in keeping with a 2023 clinical trial in Complementary Therapies in Clinical Practice

“I’m a robust believer to find progressions and alternative ways to check out a recent posture like this, before actually executing the perfect pose.” —Tamara Teragawa, master trainer with YogaSix.

Why chances are you’ll not give you the chance to do crow pose, plus progressions to get you there

1. You have reduced wrist mobility

“The range of motion of your wrists could be very necessary for lots of things, but especially for hand balancing postures like crow pose,” says Teragawa. “The wrists are inclined to do lots of work for us, but should not at all times probably the most mobile and powerful once they should bear weight.”

To work in your wrist mobility, try an inverted wrist stretch:

Photo: Tamara Teragawa

  1. Start in a tabletop position.
  2. Keep your palms facing the ground and rotate your hands so your fingers face toward your body and the heel of your palm faces away.
  3. Try to calm down your shoulders and press the heel of your palm forward and down into your mat.

Next, try inverted flipped wrists and fists:

Yoga teacher demonstrating inverted flipped wrists
Photo: Tamara Teragawa

  1. Start in a tabletop position.
  2. Rotate your hands so your fingers face toward your body. This time, place the backs of your hands to the ground and have your palms facing up.
  3. Press all 10 fingernails into the mat as you inhale—and check out to make a fist together with your hands on the exhale. This will increase your wrist and hand mobility, while also strengthening them. Try to calm down your shoulders and press the heel of your palm forward and down into your mat.

“With each, the further your hands are away out of your body, the more intense the stretch is,” Teragawa says. “The closer your hands are toward your body, the less intense the stretch is.”

2. You do not have enough hand strength

In crow pose, you’ll find that having more strength and control over your hands will make it easier to balance.

“Being capable of use your hands against the ground to support your body is vital to any hand balancing posture,” Teragawa says. “They must act as your ‘feet.’”

That said, it will probably be difficult to learn how you can engage your hands against the ground. One solution to practice that is with a high plank:

Yoga teacher demonstrating high plank
Photo: Tamara Teragawa

  1. Lie in your stomach together with your palms on the ground underneath your shoulders and your feet flexed with the bottoms of your toes on the ground.
  2. Lift yourself up into the highest of a push-up position. Your body should make a straight line out of your heels through your hips to the highest of your head.
  3. Press all 10 finger pads into the ground and feel the middle of your palm come off the mat.
  4. Draw your belly button toward your spine and squeeze your glutes.
  5. Look at the ground directly below your head to maintain your neck in a neutral position.
  6. To intensify the muscular engagement, shift forward and permit your shoulders to maneuver past your wrists, while still maintaining a connection between the mat and the heel of your hand.

To simplify this, you can even modify it to a tabletop position. Engage your hands in the identical way, keep your core tight, and shift forward in your tabletop position.

3. You do not have enough core strength

Crow pose requires a robust core for its floating movement. “It’s the muscles of your core that help connect your knees to your triceps and float your feet away from the ground,” Teragawa says.

To strengthen your core, practice boat pose:

Yoga teacher demonstrating boat pose
Photo: Tamara Teragawa

  1. Sit in your mat together with your knees bent and feet flat on the ground, arms at your sides.
  2. Lean barely back with a protracted spine as you engage your abdominals. Feel your upper back light up to maintain your chest lifted.
  3. Squeeze a block between your thighs for more engagement in your legs and lower abdominals. For more intensity, lift your feet off the ground and reach your arms forward.

You also can try a supine crow pose, which can show you how to practice a well-recognized movement to crow pose—without placing weight in your hands:

Yoga teacher demonstrating supine crow pose
Photo: Tamara Teragawa

  1. Lie in your back and draw your knees in toward your chest.
  2. Curl your tailbone off the ground and lift your shoulders and head off the mat as you press your lower back into the mat and draw your belly button to your spine.
  3. Extend your arms shoulder-width apart and flex your forearms and wrists as if you happen to’re placing them on the ceiling.
  4. Aim to bring your knees in toward your elbows as if you happen to were in crow pose in your back.
  5. Try to carry and maintain the connection between your triceps and knees for 20 to 30 seconds before coming out of it. Do this a number of times and see if you happen to can increase the period of time you sustain that hold.

“Focus on how hard your abdominal muscles have to work to be able to keep that knee-to-triceps connection,” Teragawa says. “I’m a robust believer to find progressions and alternative ways to check out a recent posture like this, before actually executing the perfect pose.”

4. You do not have enough shoulder strength

Shoulder strength and stability are key parts of not only accomplishing crow pose, but practicing it safely.

“There are numerous ways to construct shoulder strength, but one among my favorites is holding planks or moving back and forward between plank and beast pose,” Teragawa says.

To practice this, try a plank to beast pose:

Yoga teacher demonstrating plank to beast pose
Photo: Tamara Teragawa

  1. From a high plank position, maintain a decent core and long spine.
  2. Bend your knees and shoot your hips back to hover over your heels as closely as you possibly can.
  3. Keep your knees off of the ground and your arms prolonged as you push into your fingers, so your entire upper body stays engaged.
  4. Continue to shift forward and back between plank and beast.
  5. Try this for 15 to twenty seconds at a time and let the warmth construct in your shoulders.

5. You need to enhance your balance

To lift your feet off the bottom in crow pose, you would like each strength and balance. To practice balancing in your hands, there are a number of different tactics and props you need to use.

First, try using a yoga block under your feet.

“Placing blocks under your feet while preparing for crow pose helps significantly because it allows your hips to lift higher than your shoulders, while still being supported,” Teragawa says. “This helps you to play with what it seems like to position more weight in your hands and shoulders with way more confidence.”

Yoga teacher demonstrating crow pose with block under feet
Photo: Tamara Teragawa

  1. Begin in a low squat with a yoga block under each foot. Place your hands on the bottom shoulder-width apart with fingers spread wide. Have your feet wider than your shoulders.
  2. Come as much as your tiptoes. Make sure your knees are in toward your rib cage.
  3. Shift forward, bringing your shoulders over the creases of the wrists. Squeeze your knees into your upper triceps.
  4. Keep your neck neutral.

Next, practice walking out your crow pose to start out putting more weight in your hands:

Yoga teacher demonstrating walking out crow pose
Photo: Tamara Teragawa

  1. Begin in a low squat with a yoga block under each foot. Place your hands on the bottom shoulder-width apart with fingers spread wide. Have your feet wider than your shoulders.
  2. Come as much as your tiptoes. Make sure your knees are in toward your rib cage.
  3. Shift forward, bringing your shoulders over the creases of the wrists. Squeeze your knees into your upper triceps.
  4. Lift one foot off the block. Place it back down.
  5. Lift your other foot off the block. Place it back down.
  6. Do this slowly so you possibly can feel your weight shift barely and begin to know where it’s worthwhile to push into the ground more together with your hands or tighten your abdominals.

Finally, practice with a block under your brow, which helps you practice getting your feet off the bottom without worrying about falling forward.

“Because your brow is already gently leaning on something, you get to have the support as you practice lifting your head away from the block somewhat,” Teragawa says. “You get the sensation of flying in crow without the fear of falling.”

Yoga teacher demonstrating crow pose with block under forehead
Photo: Tamara Teragawa

  1. Begin in a low squat with a yoga block in front of you, vertically.
  2. Place your hands on the bottom shoulder-width apart with fingers spread wide. Have your feet wider than your shoulders.
  3. Come as much as your tiptoes. Keep your knees in toward your rib cage.
  4. Shift forward, bringing your shoulders over the creases of the wrists. Squeeze your knees into your upper triceps.
  5. Rest your brow on the highest of the yoga block.
  6. Draw one foot away from the ground, then the opposite, bringing your big toes together.
  7. Keep your neck neutral.

6. You gaze downward

Where your eyes go, your body will follow.

“If you select to look down at your feet, you’re more likely to fall forward, as our heads are heavy,” Teragawa says. “Try to maintain your gaze up and out to encourage the body to stay awake.”

Practice pushing the ground away together with your hands and look forward past your fingertips before you lift your feet off the ground.

“This way, as you do begin to lift your feet, your body can already adjust to the middle of gravity you’re creating together with your gaze forward,” Teragawa says.

Yoga teacher demonstrating crow pose looking at hands
Photo: Tamara Teragawa

  1. Begin in a low squat.
  2. Place your hands on the bottom shoulder-width apart with fingers spread wide. Have your feet wider than your shoulders.
  3. Come as much as your tiptoes. Keep your knees in toward your rib cage.
  4. Shift forward, bringing your shoulders over the creases of the wrists. Squeeze your knees into your upper triceps.
  5. Draw one foot away from the ground, then the opposite, bringing your big toes together.
  6. Keep your neck neutral and take a look at your hands, not the bottom.

Well+Good articles reference scientific, reliable, recent, robust studies to back up the knowledge we share. You can trust us along your wellness journey.

  1. Cole AK, Pearson T, Knowlton M. Comparing Aerobic Exercise with Yoga in Anxiety Reduction: An Integrative Review. Issues Ment Health Nurs. 2022 Mar;43(3):282-287. doi: 10.1080/01612840.2021.1965269. Epub 2021 Aug 26. PMID: 34436979.
  2. Baklouti S, Fekih-Romdhane F, Guelmami N, Bonsaksen T, Baklouti H, Aloui A, Masmoudi L, Souissi N, Jarraya M. The effect of web-based Hatha yoga on psychological distress and sleep quality in older adults: A randomized controlled trial. Complement Ther Clin Pract. 2023 Feb;50:101715. doi: 10.1016/j.ctcp.2022.101715. Epub 2022 Dec 13. PMID: 36521407; PMCID: PMC9744484.


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