Crow Pose

You Should Feel

Work in your arms, shoulders, and core. Challenge in balance and coordination. Engagement throughout your whole body.

How to Get Into the Pose

• 1Squat with feet together, hands on the ground shoulder-width apart
• 2Fingers spread wide, grip the mat, elbows slightly bent
• 3Knees press into the backs of your upper arms (or shins rest on upper arms)
• 4Shift your weight forward until your feet lift
• 5Gaze forward, not down
• 6Draw your core in and up
• 7Once feet are lifted, pull your big toes together and squeeze heels towards your glutes

Modifications

• •If you're new to arm balances: Practice lifting one foot at a time
• •If wrists are sensitive: Warm up wrists thoroughly before attempting
• •If fear is present: Place a pillow in front of you for psychological safety
• •To deepen: Straighten your arms more, draw your heels closer to your hips