Crow Pose for Beginners

Crow Pose for Beginners

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Yoga Mat from Society6

Crow pose, also called Crane, is one of the more intimidating-looking yoga postures. Balancing on two hands with your torso and legs tucked up, it doesn't look like there's anything to stop you from doing a face-plant into your yoga mat. But by utilizing a mix of strength and ease, even a beginner to yoga can enjoy the brief feeling of weightlessness that Crow pose engenders.

Arm Balances

Yoga is all about bringing balance to your mind, body and soul. You can achieve that state through meditation, breathing techniques and by performing yoga poses. Some poses, like Mountain, require little more than standing still with perfect posture. Others, like arm-balancing poses, challenge you to conquer your fears and rise above your self-perceived limitations in order to find that balanced state. Crow, along Peacock, Scale and all the versions of Plank pose, do require physical strength, but what you gain is the mental fortitude it takes to do something outside your comfort zone. A balanced state is achieved through effort and achievement.

Preparing for Crow

Yoga poses complement each other in ways you might not even have thought of. Muscular biceps might get you into Crow pose, but a strong core and relaxed hips and legs will help you stay there. Sometimes you have to concentrate on perfecting poses that seem like the complete polar opposite of ones you're aiming for. Before attempting Crow, practice Boat pose to strengthen your abdominal muscles, Downward Dog and Plank to build up your arms and prepare your wrists; and finally hip-opening poses like Child and Cobbler's to help release tension in your lower body.

Crow Pose

Prepare for Crow by standing with your feet a couple of inches apart. Lower down into a squat and spread your knees wide. Lean your torso through the opening that your knees make. Place your hands on the floor in front of you and bend your elbows. Cement the tops of your inner shins against the backs of your upper arms. Lean forward in this position while rising up onto your toes. Contract your abdominal muscles and take a moment to breathe slowly and steadily while in this position. You can remain in this position, and in fact perform it as many times as you want, until you feel confident in taking that one final lean forward so that your toes come off the floor. When in full Crow, your arms will straighten and your inner knees will be wedged into your armpits.


If you are pregnant or suffer from carpel tunnel syndrome do not perform Crow pose. Consult your doctor if you have had abdominal surgery or suffered any injuries to your hands, wrists, elbows or shoulders before performing Crow pose or any other arm balances.

About the Author

Linda Kaban is a certified yoga teacher and professional life coach who specializes in helping people achieve their fitness goals. With a bachelor's degree in the humanities, Kaban has been writing since 1998 and has been published in YOGALife magazine along with other healthy living publications.


  1. Cody

    the Authoritative answer, curious ...

  2. Angelino

    interesting article. Thank you very much for this!

  3. Sachin

    It's a pity that I can't speak now - I'm forced to go away. I will be set free - I will definitely speak my mind.

  4. Vudokazahn

    Just dare to do this once again!

  5. Eskor

    Good things come in small packages.

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