Crow Pose


Take your time building into this pose, don’t worry about ever lifting your feet, that is not the goal here. Feel your body, mind and breath growing stronger and calmer each time you practice. The feet will float when they are ready.

Never be in a rush, the journey, the learning process is most the fun!

If you are worried about falling, good! It means you care for your body and you are considerate about its wellbeing. But don’t let your fear of falling stop you from trying. Falling is learning.

I fall all the time. The most common way injuries are caused is when we rush in without taking the time to step up the pose, to check in with our bodies.

Take the time to move slowly, build your pose from the ground up and be respectful enough of your body to know what is your limit, for that moment.

Helpful Tips

  • Spread fingers wide, line up your wrists with the top of your mat so they are parallel and suction hands to mat. Press all 10 fingers into the mat. This is the safest position for your wrists to avoid injury while you are balancing all your weight.
  • Big toes together, and somewhere between a palm and forearm distance behind your hands (we are all different to choose what feels comfortable) come up high onto tippy toes and lift the butt and hips super high.  The higher you lift your butt and hips at the start, the easier it will be to lift your feet. And that’s what it’s all about, finding less effort and more ease in a pose, and in life.
  • Aim the knees for your underarms as you bend your elbows back like chaturanga arms, rather than out to the sides like a push up.  We have more power in the closer our limbs are to our centre and by drawing the elbows back, when we bring our body weight forward, they will be lined up over our wrists making the pose less taxing on our muscles and joints.
  • Look forward, that’s the direction you are going and keep a steady gaze at a point forward of and centre to your hands, forming a triangle with your hands and your gaze.
  • If you look down in-between your hands or back towards your feet, you might be encouraged to tip that way and you may roll forward. So keep the eyes looking forward of your hands and anchor the gaze into the mat.
  • Breathe.
  • Rather than focusing on lifting the feet off of the ground, by jumping or hopping, instead, bend into the elbows and reach crown of head and chest forward. Your upper body will counter balance the lower half of your body and the feet, one at a time, or together will begin to feel lighter and float up.
  • Squeeze knees inward towards your midline to help you find strength.
  • Lift the belly button up to help engage core muscles to find more height and therefore place less weight on arms.


What helps me is to continue to lengthen the spine by pushing tailbone back and crown of head forward evenly.

Press big toes together and keep the legs active, its common to try and rely only on the strength of the arms to hold us in this pose, but by keeping legs active, toes reaching up towards butt, core engaged, tailbone reaching back and head reaching forward, we are evenly active through the body and our weight is evenly distributed forward and back of our wrists, making the pose more effortless.

Continue to breathe smoothly, listen to your body and most importantly believe you can!

This makes the pose so much more accessible and effortless, when the whole body, mind and breath work together.

Enjoy and have fun!


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