6 Poses to Prep for Crow Pose

1. Ardha Navasana

Ardha Navasana (Half Boat) pose is a great preparation posture for Bhakasana (Crow Pose) because it engages the core and requires you to round your spine.

• Lay on your back and press your low back into the mat
• Extend your legs up towards the ceiling a 45 to 60-degree angle
• Round your shoulder blades off the mat as you reach your arms forward
• Lower your legs until they hover off the mat. If you feel your low back lifting, raise your legs back to the 45-60-degree angle
• Hold for 5 breaths

2. Reclined Crow Pose

One of the keys to a successful Crow pose is rounding the spine into a C-shaped position. In this posture, you simulate Crow pose from a reclined position, so you can practice extending the arms and rounding the spine. To get the most out of this pose, reach your hands as far forward as you can to build core strength and round the spine.

• While laying on your back, draw your knees to your chest. Open your knees apart so they are shoulders distance apart.
• Extend your arms towards your feet. Ensure your arms are on the inside of your knee/shin.
• Round your shoulders off the mat, reaching your hands towards your feet. Flex your wrists.
• Hug your knee/shins in towards your arms and maintain this connection
• Reach your arms as far forward as you can trying to reach your hands past your toes
• Hold for 5-7 counts

3. Plank

Crow pose, as with all arm balances, requires upper body strength. Plank pose will build strength in your shoulders, wrists and core all of which support you in crow pose.

• Come onto your hands and your knees.
• Ensure your shoulders are directly over your wrists.
• Step your feet back and lower your hips so there is an even slope from your shoulders to your heels.
• Engage your core by drawing your navel in towards your spine.
• Press your palms into the mat as you roll your shoulders blades away from each other.

4. Chaturanga Dandasana

Chaturanga Dandasana builds upper body strength. If you want to fly that’s exactly what you need.

• From plank pose, bend your elbows to 90 degrees and pause for 2 counts before lowering to your belly.

5. Squat

You can’t forget about your hips when preparing for Crow Pose. Flexible, open hips are a must. Squats are a great way to open your hips flexors. Not to mention, this pose is essentially how you come into Crow Pose.

• Step your feet slightly wider than your hips.
• If you have tight hips, turn your toes out slightly at a diagonal (and consider stepping your feet even further apart)
• Sink your hips
• Length your spine
• Bring your elbows to the inside of your knee/chins and bring your palms together in prayer position
• Hold for 10 counts

6. Planted Crow Pose

You can’t forget about your hips when preparing for Crow Pose. Flexible, open hips are a must. Squats are a great way to open your hips flexors. Not to mention, this pose is essentially how you come into Crow Pose.

• From a squatting position, plant all four corners of your palms on the mat in front of you.
• Lift your hips higher than your head and round your shoulder blades apart.
• Firmly press your knees into your upper arm (Try to position your knees just below your arm pits on the backs of your arms)
• Continue to actively round the spin and press your knees into the back of your upper arm
• Hold for 3-4 counts

Time to Fly

To practice coming into crow, lift onto your toes, shift your weight forward and practice lifting one heel – maintaining the knee-arm connection. Then practice the other side. If you feel comfortable, try lifting both feet. A block or pillow in front of your head can be a nice option to support your head as you tip forward. Good Luck!! – Remember it’s about the journey not the destination. (A lesson I learned from Crow Pose)