How To Do the Crow Pose

  • December 10, 2007
  • 5,653 Views

joekulak from Joe Kulak (and 10 others)

Howcast Original
Please install Flash

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.

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

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

How To Do the Crow Pose: Squat on mat

Step 1: Squat on mat

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

How To Do the Crow Pose: Reach out arms

Step 2: Reach out arms

Reach your arms in front of you.

How To Do the Crow Pose: Place hands on floor

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.

How To Do the Crow Pose: Rise up on toes

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.

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.

How To Do the Crow Pose: Focus eyes

Step 5: Focus eyes

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

How To Do the Crow Pose: Shift weight forward

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.

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

How To Do the Crow Pose: Balance in pose

Step 7: Balance in pose

Balance in the pose for several relaxed, natural breaths.

How To Do the Crow Pose: Release pose

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.

In Hinduism, crows are valued as transporters of food and offerings to the dead.

Something wrong?

Report This How-To

Cancel

Comments (2)

snookie96

very trickey but once you know how to do it ,it's fun

over 3 years ago by snookie96

Reply

or to post a comment. Or, sign in using your Facebook to comment
and share your activity with your friends

Video is in Hit the Mat (19 videos)

How To Do the Cobra Pose Easy Steps

How To Do the Cobra Pose

Now Playing (5 of 19): How To Do the Crow Pose

How To Do the Fish Pose Easy Steps

How To Do the Fish Pose

How To Do the Pilates Pose “The Hundred” Easy Steps

How To Do the Pilates Pose “The Hundred”

open/close
© 2012 Howcast Media, Inc