How To Do the Crow Pose

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Although this position is commonly called the Crow pose, its Sanskrit name literally translates as Crane. Any fowl will do: the point is that you'll be perched like a bird on a wire.

To complete this How-To you will need:

Comfortable clothing suitable for stretching and moving
A calm place where you won't be distracted or disturbed
A yoga mat or folded blanket
A pillow

Warning: Do not practice this pose if you have carpal tunnel syndrome, are pregnant, or have high blood pressure.

Step 1: Squat on mat

Squat on your mat with your feet wide apart and your knees pointing outward.

Step 2: Reach out arms

Reach your arms in front of you.

Step 3: Place hands on floor

Place your hands on the floor in front of you, directly below your shoulders, with your fingers spread out. Your knees should rest on the back of your upper arms, as close to your armpits as possible.

Step 4: Rise up on toes

Rise up on your toes, shifting your weight forward onto your hands. Feel the weight distributed from the knees into the arms into the hands.

Tip: This might be as far as you go with this pose at first. That's OK—it will still help you increase your upper body strength and hip flexibility.

Step 5: Focus eyes

Focus your eyes on a point in front of your body so that your head is lifted up slightly.

Step 6: Shift weight forward

Shift your weight forward far enough so that your feet naturally lift up off the ground on their own without pushing off or jumping. Your fingertips will make subtle adjustments to keep you balanced.

Tip: For a sense of security, put a pillow in front of you in case you should lose your balance and topple forward.

Step 7: Balance in pose

Balance in the pose for several relaxed, natural breaths.

Step 8: Release pose

Release the pose by lowering your feet back to the floor, coming back to a squat. Resist the urge to flap your wings.

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Category:

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• crow
• health
• how-to
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• pose
• yoga

[repugnantlegacy]

i sleep in this pose and drive to work in it as well

[kozmonobatt]

I look more like a turkey when I do it.

[DemisGruzzinos]

@dogsarebetter

Relaxing after killing her children!

[dogsarebetter]

she looks like casey anthony lol

[forcefedtraumaaa]

I was totally doing this pose wrong. I nailed it the first time I did it in my yoga class, but haven't been able to do it since. Very helpful video.

[Redefined135]

@WilmaBridget did you ever figure out how to not squeeze them so hard?



[KoreanSeaBass]

@repugnantlegacy lmao

[AJDivaglia]

I like these...but I can't help find the guy hopelessly awkward.

[WilmaBridget]

Very helpful video. I tried it, but my knees really hurt my arms - I must have been squeezing them too hard... not sure how to stop that :P. I will try again of course though. Thanks :) x

[ahhhhhron]

i love howcast videos.

[Fuliginosus]

I'd be afraid I would fall forward and that, despite the pillow, my neck would snap.

[Anonymous0Mr0V]

have done this.. but i forgot the key point of lifting toes which makes it easier :P