Crow pose is usually one of the first arm balancing poses that’s introduced to beginner yoga students. There are several crow pose variations and I’m highlighting a few and breaking down how to do them.
If this is your first time learning about Crow Pose, here’s a quick overview
Check out this beginner-friendly Crow Pose tutorial to learn how to do this yoga arm balance pose. If you’re familiar, keep reading for some different variations of the posture to try.
1. Baby Crow
Depending on your core and arm strength, Baby Crow is considered one of the more simple variations for crow pose.
Firmly place your forearms onto your mat with palms facing down and fingertips spread wide. One hack that I use to ensure proper alignment is to place opposite palms onto opposite elbows and allow the distance between to be how far I place my elbows apart.
From there engage your core to draw your knees towards the back of both arms (above the elbow) and draw heels toward your glutes and gaze towards the mat.
2. Crow Pose With Bent Elbows
My favorite variation of this pose is to create a shelf with my arms by slightly bending my elbows and resting my knees about an inch above my elbows.
Having this shelf and targeting that fleshy area of my arm gives me a solid foundation while also alleviating pressure from my wrists. Take your gaze down toward the mat.
3. Crow Pose With Legs Squeezing Arms
It’s so interesting how the body works. Some people consider this to be the simplest of the modifications, but I find it be be more difficult that the others. That’s the beauty of yoga, you get to find what feels good for YOU!
One thing that helps me in this posture is activating my inner thighs by squeezing them toward my legs and also drawing the heels of my feet towards my glutes while gazing down at the mat.
xo,
