How to Do a Crow Yoga Pose

The crow pose is an intermediate balance-and-strength pose meant for toning and strengthening the hands, wrists and arms, as well as the abdomen. It is also believed to aid digestion when practiced on a regular basis. People with weak wrists should not attempt this pose, as it centers the weight onto the wrist area.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• Yoga mat

1. Come to the front of your yoga mat, with your toes nearly touching the top edge of the mat.

2. Assume the garland pose or the yoga squat, with your legs slightly spread, your upper body lowered almost to the floor and your hands in prayer position.

3. Bring hands to the floor in front of you, facing away from the body and positioned just outside of the perimeter of your yoga mat. Bend your elbows outward.

4. Lift your body slightly from the hips and lean forward to the point where your shins will rest on your upper arms. Make sure your weight is distributed to your arms and wrists, and keep your elbows bent.

5. Push off slightly with your toes, attempting to transfer your weight entirely to your arms and hands. Lift one foot at a time to get a feel for this forward-leaning balance.

6. Once you feel comfortable, push off of the ground with both feet and balance your entire body forward onto your arms and hands. Point your toes outward and keep your head up and facing straight ahead.

Tips & Warnings

• You may ease out of the crow pose by letting your feet drop back to the floor or by jumping your feet backward into a plank pose. For more advanced students, the crow pose may progress into a hand stand. This is a difficult pose that takes practice. Try lifting alternate legs for as long as it takes before you're ready to lift both feet off the ground.
• You should not feel sharp pain in your wrists or any other part of your body. If you experience pain, cease the pose and attempt to stretch or take a rest before trying again.

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