5 Challenging Crow Pose Variations
So you’ve mastered Crow Pose — what’s up next? If you’re wondering how to progress from Crow Pose into one of several fun Crow Pose variations, we have you covered. These Crow variations will challenge your balance, strength, and flexibility, as well as give you some fun new yoga goals to work toward each time you practice.
Before attempting these poses, make sure you’re warmed up (we recommend our Crow Pose Flows playlist on Alo Moves) and you feel comfortable holding Crow Pose.
If you’re still working on Crow Pose: Try these Crow Pose modifications to help you in your journey.
If you want a step-by-step tutorial on how to do Crow Pose: Check out this Crow Pose tutorial from Dylan Werner.
5 Challenging Crow Pose Variations to Advance Your Practice
Side Crow Pose
It’s an arm balance, it’s a twist, it’s a core strengthener. What’s not to love? Put a spin on your Crow Pose with this asymmetrical Crow variation. Before practicing this pose, make sure you warm up with several twists. The more you can rotate in the pose, the easier you’ll find this balance.
Practice it now: How to Do Side Crow Pose with Dylan Werner
2. Crane Pose
Don’t be fooled by Crane Pose — this Crow variation significantly levels up the challenge by working your arms toward a straight position. A few tips from Alo Moves yoga instructor Dylan Werner: “The more you lift your heels up and the more you protract your shoulders, the more you can straighten your arms. It takes time to build shoulder mobility to find protraction, strength in the triceps and serratus anterior, and strength in hamstrings to get there.”
Practice it now: How to Do Crane Pose with Dylan Werner
3. Flying Crow Pose
Time to take flight. Flying Crow Pose, or Single Leg Crow Pose, is an asymmetrical arm balance that involves balancing on one side of the body. If you have a good, solid foundation with Crow, this Flying Crow variation is a good next step to deepen the challenge. You can also use props to support you as you guide the way.
Practice it now: How to Do Flying Crow Pose with Dylan Werner
4. Flying Crow Variation 2
This lesser-known Crow variation is a cross between Crow Pose and Firefly Pose. If you’re comfortable with both of those arm balances, try this unique variation that will challenge your core, flexibility, and mobility.
Practice it now: How to Do Flying Crow Variation 2 with Dylan Werner
5. Funky Flying Crow Pose
Weirdly enough, alignment is key for this asymmetrical, creative Crow Pose variation. What makes this pose so “funky?” Instead of balancing on both of your hands, you’ll take on hand to the mat and bring yourself to your forearm on the other side.
Practice it now: How to Do Funky Flying Crow Pose with Dylan Werner
Get access to these Crow variation tutorials and more with a free 14-day trial to Alo Moves.
