Week 36 : Crow Posture 

So finally after several weeks of preparation we are ready to attempt Crow posture, this is a basic arm balance and hopefully our shoulders and core will be up for the challenge. 

I would say that 70% of being able to move into this posture is technique and alignment, 30 % is patience with ourselves and overcoming our fear and 10% is strength, so do a little assessment and see where you are in all three areas before you attempt it. If you feel you need more preparation time, go back to some of the practices we have done over the last 5 weeks and do them again! 

Good luck! 

Start in Tadasana. 

Squat down as you would for Malasana. 

Gently adjust so that the torso is comfortably snug between the thighs. 

The hands are placed on the floor slightly in front of the body, spread the fingers wide and possibly turn the hands ever so slightly inwards towards one another. 

Bend the elbows and be sure that the knees are as close to the armpits as possible, the inner thighs and calves are resting on the upper arm. 

Check that the elbows re not digging into the soft flesh of the legs. 

Lift up onto the balls of your feet and lean forwards, take the weight of the upper body into the upper arms (you will feel some pressure on the wrists at this point) 

Continue to lean forwards and then glide with the body parallel to the floor, tuck everything inwards rather than the head down and the bottom up away from the heels. 

Imagine you are trying to spread your weight as evenly and as wide as possible. 

With an exhale, lean even further forwards and push the upper arms against the shins and draw the inner groins deep into the pelvis to help with the lift. Engage the core and “puff” the kidneys up towards to back. Bring the chin up and hopefully the toes will slowly glide off the floor. 

DO NOT JUMP UP INTO THE POSTURE however much you are tempted! 

Be patient and take it slowly, place a cushion in front of your face if you are scared of falling and go easy on your wrists – if they start to hurt finish your practice for today and come back to it another time. 

Posture : Crow Posture 

Sanskrit name : Bakasana 

Benefits

*Strengthens arms and wrists. 

*Tones the abdomen and helps to develop core strength. 

Avoid if : You have Carpal tunnel syndrome. 

Beginners Tip: Beginners sometimes find it hard to lift the feet from the floor, you can start with feet elevated at the back on a block so you don’t have such a distance to lift. 

Serena is a yoga teacher and the founder of The OM Space . She is a passionate believer in yoga as a life enhancing practice and runs several classes in Colombo including the very popular Yoga for Children and Yoga for Pregnancy. Serena trained in the UK with the British Wheel of Yoga and is a UK Yoga Alliance registered Senior Teacher.