Crow or Crane pose is often the first arm balancing posture yoga students are introduced to and sometimes taught as the gateway to arm balances.
It has always been a hard pose for me! And it definitely wasn't the first arm balance I was physically capable of doing. Keep in mind that your practice is personal and asana is not one size fits all.
If you want to get some in person tips this summer, this pose will be featured in all summer classes! Come play! Find my public teaching schedule here
There's lots of pose breakdowns on the internet for this one, but I'll share a few tips that worked for me and are helpful for my students when working toward this posture.
Here's some tips for taking this pose into your home practice!
1) Find the shape
You can start working core work on your back or your seat that mimics the shape of this asana. This will train the key muscles involved in the pose while also training your body to recognize the shape of the pose without the challenge of gravity.
2) Look forward!
Most students look back toward their feet and tumble forward. Gaze and body weight both have to shift forward to access this pose.
3) Lift yourself up
If you have trouble getting your knees high up onto the arms, try entering the pose with your feet perched on a block to give yourself some height.
This pose strengths and tones the arms and shoulders and opens the upper back. It's also a playful was to tone the front of your core and find enjoyment in your practice.
Avoid this pose if you're pregnant or have acute wrist pain.
Trying exiting the pose by floating back to Chaturanga ending up in Downward Facing Dog or Child's pose. To get to Chaturanga, DON'T HESITATE. It's really one, two, three go! when you're first working that transition.