Pose Breakdown: Crow Pose

Crow Pose is one of the first arm balances that new yoga students practice. In addition to being a fun foundational challenge, Crow Pose requires a good sense of control and recognition of your center of gravity, as well as arm strength to support you. 

To be successful at doing Crow Pose, it’s helpful to create a strong foundation by keeping your hands shoulder-width apart, rounding your back, and holding your gaze forward to keep you steady.

Learn how to do Crow Pose (Kakasana) with this step-by-step tutorial from Dylan Werner. This video tutorial will teach you the proper alignment and technique to help you safely move into Crow Pose.

HERE ARE SOME HEALTH BENEFITS OF CROW POSE

• Strengthens arms, forearms, wrists

• Stretches upper back

• Improves balance and core strength

• Boosts confidence and body awareness

• Hones focus

• Increases flexibility of the spine

How to do CROW POSE

1.

Start in a Squat position. Bring your knees shoulder-distance apart and place your elbows slightly below your knees. Your knees will come into your lower tricep, upper elbow area.

2.

Bring your hands to the ground, roughly shoulder-distance apart. Wrap your triceps back so your elbows face toward the back of the room.

3.

Shift forward and bend your arms so they begin to create a shelf for your knees to rest on.

4.

Transfer the weight of your body into your fingertips so your toes become a bit lighter.

5.

Pull one heel into your glutes, shift forward a bit more, then pull the other foot into your glutes.

6.

Balance on both hands and keep engagement through your inner thighs and legs.

7.

Bring your gaze down or slightly forward.

Liked this Crow Pose tutorial? Kickstart your home yoga practice with a free two-week trial to AloMoves.com. We recommend this full-length yoga class: Jared McCann’s Flow Into Crow.