How to do Crow Pose
- Squat with your feet together and knees wide. Place your hands flat on the mat, shoulder-width apart, fingers spread.
- Bend your elbows slightly back, like shelves.
- Lift your hips and place your knees high on the backs of your upper arms, close to the armpits.
- Look forward, not down, and shift your weight forward into your hands.
- Lift one foot, then the other, drawing your heels toward your glutes and rounding your upper back.
- Hold for a few breaths, then lower your feet down with control.
Benefits
- Strengthens arms, wrists and core
- Improves balance and focus
- Builds confidence for other arm balances
Common mistakes and how to fix them
Looking down at the floor
Fix: Gaze about 30 cm in front of your hands. Where you look, your weight follows.
Not leaning forward enough
Fix: Shift forward until your toes get light. Put a pillow in front of your face for safety.
Elbows flaring out
Fix: Squeeze the elbows in so the knees have a stable shelf.
Knees too low on the arms
Fix: Place the knees as high on the upper arms as you can.
Easier and harder variations
- One foot at a time: lift and lower each foot.
- Block under the feet: start higher to make lifting easier.
- Crane Pose (Bakasana with straight arms): an advanced version.
Safety
Warm up the wrists first. Avoid with wrist injuries or carpal tunnel. Use a pillow or blanket in front of you. This guide is general information, not medical advice.