Build Up To Crow Pose

Crow Pose looks very intimidating. When I used to go to yoga classes where the teacher instructed Crow, I would automatically retreat to Child’s Pose, convinced that I was too weak.

A teacher pushed me into giving it a go. My body developed enough control and strength through my regular yoga practice. The Crow Pose turns out to be much easier than any other arm-balancing pose because the legs provide support.

Crow can be intimidating at first, but there are ways to get used to it.

Strengthen your Arms

You will need upper body strength to express Crow fully. Many yoga poses can help you in this area.

The Plank will include the arms, but the Forearm Plank is more so. Lift the tailbone to find Dolphin Pose from the Forearm plank.

To build strength, move up and down in this manner a few more times. After 30 seconds of a static position, our muscles are at their maximum level of engagement. However, when we repeat the movement, the muscles start to work harder.

Work on Your Core

Crow has just as much to do with the core as the arms. This area is important for supporting and stabilizing your body. Try to practice boating and planking as often as you can. Try holding each pose for long periods or changing between them quickly to tone different muscle groups.

Try extending your body so that you are almost lying down, and then pull yourself back into the Boat pose. Plank: Move from a high to a low position several times before moving on to your Chaturanga.

Master Your Transitions

Transitions are another way to use your arm and core muscles. We tend to focus on the poses so much that we forget about the transitions. This is the place where you can start to build muscles by supporting your body with purposeful and controlled movements.

You can experiment with jumping to the Plank instead of stepping. This jump requires you to move slowly, with control, and even try to hover with your feet up off the floor for a moment before jumping back.

Pose Attempting

After all your hard work, you need to prepare your body for the big day.

You can practice Crow by lifting just one foot at a moment. You want to start in a wide squat and place your hands as wide as your shoulder width on the floor. Start by straightening your legs and putting your knees as close as possible to your armpit. Lean forward until the toes on one foot begin to rise.

Sit here and get comfortable with how your body feels. Switch it up and try it on the other side. After you feel relaxed, try lifting your other leg, even for a moment.

Finding a focal point is important for balancing this pose and any other. It’s better to look forward rather than downward when doing Crow. The body will follow your gaze. You could fall if you look down!

After you have lifted both your feet, work on straightening the arms. This is the full expression. It’s not about your legs resting on your arms. Instead, it’s about the core and arms supporting you while the legs squeeze into the arms.

It can take many years to master the Crow Pose, but once you do, it will be a great gateway to all other arm-balancing poses. Your practice will benefit greatly from working on your strengths every day.

Enjoy the ride, and get ready to be amazed by what your body is capable of!

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