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Crow Pose

Angle-Based Images: Crow Pose Video
Angle-Based Images: Crow Pose Video
Angle-Based Images: Crow Pose Video
Angle-Based Images: Crow Pose Video
Angle-Based Images: Crow Pose Video
Crow Pose: Step 1
Step 1 Begin in a forward fold.
Crow Pose: Step 2
Step 2 Plant your palms shoulder-distance apart on the mat, line your wrist creases up with the front edge of the mat.
Crow Pose: Step 3
Step 3 Press into your fingertips, look slightly forward, and take your knees into the back of your upper arms, aiming for your armpits. Your knees will most likely slide down.
Crow Pose: Step 4
Step 4 Bend your elbows softly, keeping them in-line with your shoulders, not winging out, and, one at a time, lift your feet off the ground, reaching your heels toward your butt. Keep your gaze slightly forward and start to lengthen your arms. Breathe here for at least three deep breaths.
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Progressions & Variations

Beginner Tips

You can loop a strap around your arms or take your feet onto a block.

Tips

Do not attempt this pose if you have any shoulder or wrist aliments. Not recommended for pregnant women, or those who suffer from insomnia or frequent headaches.

Benefits

Strengthens arms, shoulders, wrists, and core. Opens the groin and upper back. Improves focus, balance, and confidence.

Modifications

An easier variation involves taking the knees to the outer upper arms and squeezing them towards one another. To deepen the pose, straighten your arms.

Related Exercises

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