Crow pose is an arm balance that is a milestone pose for many yogis. Also known as Bakasana, crow pose helps strengthen your arms, abs, and wrists while stretching the back. Below, Alo Moves‘ instructor Patrick Beach guides you through three crow pose variations to deepen your practice.
To build strength while you are still working up to classic crow pose, keep your knees wide while in the pose, and don’t force your knees to rest on the back of the arms. Begin in a squat position with your knees wide, then place your hands on the ground in front of you. Slowly begin transferring weight to your hands as you shift forward. If you can, pick up one foot at a time until they are hovering above the ground. Keep your core engaged as you hold the pose for a series of breaths.
High Elbow Crow
This crow pose variation adds dynamic movement to your classic crow. Begin in a squatting position with your knees wide, and hands planted firmly in front of you. Slowly lean forward as you transfer your weight to your hands, and lift your feet off the ground. Root down through your hands, then on an exhale, pull the knees onto the back of the arms and hold. On an inhale, lower the knees back down to the outside of the arms. Repeat the movement for a series of breaths.
Begin again in a low squat position with your hands on the ground in front of you, this time with both feet close together so the toes are touching. Bring your knees to the back of your arms, and begin leaning into the hands. Keep your gaze fixed forward as you while you lean into your hands. Lift the feet off the ground, still keeping the toes of both feet close together. Draw your heels up towards your body, and hold the pose for a series of breaths.
Now that you know a few crow pose variations, want to continue expanding your practice with Patrick? Check out his Home Yoga Practice Bundle, a series designed to help you explore your practice at your own pace.