Crow pose is an advanced arm balance in yoga that builds wrist, arm and shoulder strength, alongside the core strength and focus that is required to balance your full bodyweight on your hands. You enter from a squat similar to Yoga Squat, with your knees wide and hips open, but once you lift into Crow itself, your knees draw in and squeeze against your upper arms—so while the entry opens your hips, the pose itself is really a test of upper-body strength and balance.
CROW POSE BENEFITS
- Strengthens the hands and wrists as they bear your full bodyweight, and the arms and shoulders as they support and stabilise you.
- Strengthens the hips as your knees squeeze in against your upper arms, and the core as it holds your body lifted and balanced.
- Improves balance, body control, focus and concentration.
CATEGORY
SKILL LEVEL
- Advanced
INSTRUCTIONS
- Set-Up
Come into a squat. Touch the balls of your feet together, bring your knees out wide and place your palms on the mat in front of you, shoulder-width apart.
- Action
Lower your upper body in between your knees and press your triceps against your shins. Come up to the balls of your feet, spread your fingers wide and press into your palms. Squeeze your knees firmly against your upper arms. Look forward, not down at the mat—so that you don’t faceplant. Lift your hips and lean forward so that your weight shifts from your feet into your hands. Keep moving forward until your feet begin to lift off the mat in Crow pose. You can start by lifting one foot, then the other, then try both together.
- Refinements
The better you get at this pose and the stronger your core, the higher you will be able to lift your feet.
- Duration
Try to hold the pose for 5-10 slow breaths.
- Release
When you’re ready, come back down into a squat.
VARIATION: Side Crow Pose
- From a Yoga Squat. Twist both knees to the left and place your palms flat on the mat, shoulder-width apart. Press your left elbow against your right knee, shift your weight forward onto your hands and allow your feet to lift up. Seal your lips and stay here for a few breaths—holding the pose as still as you can. Come down when you’re ready and swivel your knees to the right for Side Crow pose on the other side.
CONTRAINDICATIONS
- Avoid Crow and Side Crow if you have a wrist, elbow or shoulder injury.
MASTER CROW POSE
If you’d like to practise Crow pose as part of a sequence, watch Find Your Balance—a 15-minute guided practice designed to challenge your balance and build strength in the core and shoulders. This video can be accessed along with my full library of 360+ videos as part of the 14-Day Free Trial.
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