I could not get into crow pose. The balance plus the strength…no way! And the pressure on the back of my arms! I think if I’d known these tips, I would have had an easier time learning how to crow. So now I’m sharing them with you!
I’ve been practicing for a year and a half and am constantly amazed at what my body can do. We have such a gift to use our bodies to build our physical and life power. I deeply believe in the connection between our physical movements and the ways they connect us in all other areas of our lives.
Today I’m going to share some easy tips and tricks to get you flying in crow pose (known as bakasana in Sanksrit). This is the gateway arm balance pose, the beginning pose of all other arm balances.
Really, the belief that I could do it wasn’t there. Watch this instruction video and hopefully you’ll come away thinking “I can do this.” That’s where it starts. That’s when you’ve actually started practicing yoga. Believe in yourself, breathe as you move, and let your consistent practice move you. Just keeping forward.
Just to recap, here’s some reminders for you:
1 – LEAN – Your face should be looking right down at the floor. Find a spot to focus on. Your shoulders should be going forward. Place a pillow or towel under your face if you’re worried about face-planting.
Hang out here. This is already a lot and the perfect place to start building a foundation.
2 – HUGGING YOUR ARMS – Rather than setting you knees on top of your arms, have them hug the outside of your arms the whole time. This tightens everything to the mid-line of your body and gives you more lift and ease in the pose.
3 – POSITION TO HUG – Bring your arms down and as you slide them up, knees as high into the armpits as you can, squeeze your knees together. If your flexibility doesn’t reach your knees into your armpits, that’s okay. Anywhere on your arms that you can squeeze with your legs is a perfect place to start.
4 – BEGIN TO LIFT – Lean forward, hug the arms with your knees, and maybe start to lift one foot. Set it down and lift the other foot. Remember to squeeze, to hug the arms at all times. It takes some concentration to do all this together, but it’s going to make you more able to get the lift you want. When you are ready, lift both legs off the ground. Hug and remember to breathe.
5 – FLOPPY FISH FEET – Rather than having you feet be dead weight dragging you back to the ground, point through your toes as you lift up. This power through your legs and out your toes connects with your legs hugging and your core lifting. It all makes you balance stronger and longer. Don’t let your feet be floppy fish, let them energize your pose.
You got this! You are stronger than you think you are! Thank you for practicing with me.
If you want to see more yoga, find me on Instagram @carrot_bowl_bonnie or search #bonnieyoga there.