Have you ever wanted to hold a yoga pose so badly, but no matter how hard you try, you just can’t quite seem to get it? Many yogis experience this feeling, usually over and over again. While I don’t consider myself a yogi, there are a few poses that I feel very confident getting into and holding, crow pose being one of them. Since I can hold crow, I tend to enjoy the pose. Since I can’t hold a handstand to save my life, I tend to hate handstands. When we can’t get a pose, we tend to “hate” that pose and, after awhile, give up, write it off and say the words “I can’t.” Do you ever feel this way? If you’re someone who has been practicing crow pose for some time but can’t quite get i,t I have two tips for you: 1) Be confident that you can and will get it and 2) Don’t give up.
I decided to make a step-by-step photo tutorial for getting into crow, with explanations of each step and additional tips provided below. Hopefully this will help anyone who is struggling to get into the pose or for people who have the pose but can’t quite seem to hold it.
1. Start in a standing position and slowly bend your knees and lower to the ground while placing your hands gently in front of you.
2. Raise your butt into the air while still keeping your hands on the ground. TIP: you may want to stretch out your hamstrings before practicing this because getting to this step may be difficult if they are tight.
3. Raise on the balls of your feet and practicing placing your knees into your armpits. This will feel silly the first few times you do it, but it’ll become more comfortable the more you practice. TIP: this can also be done on a block. Placing your feet on a block will make getting your knees up to your armpits a bit easier. This is what I did when I first learned, only instead of a yoga block, I used a large book (think Harry Potter) and it worked just fine 🙂
4. Slowly bend your arms and continue pressing your legs into your armpits/upper triceps. TIP: SQUEEZE YOUR ABS TIGHT. <<This is so important for this step and the next two steps as well. Crow pose must be done with control and that control comes from your core, so you must squeeze it tight! Along with stretching out your hamstrings, it may help to practice a few planks before going into crow pose to tighten your core.
5. Once you feel stable and fairly comfortable in step 4, lean forward so that your face is parallel to the ground. If your core is tight, you should not fall over so don’t be scared. Plus, if you do fall, it’s only a couple of inches 🙂 Once you’re leaning forward, practice lifting one leg off the ground. Don’t try to lift both legs up at once as this is more challenging. I’d recommend one foot first and then the other.
6. Lift the second foot off the ground and you’ve got it!! By this point, you should be leaning forward with your abs squeezed tight and BREATHING. It sounds silly, but don’t forget to breathe in this pose!
Getting into this pose is tough, but once you’ve got it, the feeling is so rewarding. Practice, practice, practice, even if only for a few minutes each day, and you WILL get this pose.
Q: Any tips you might add for people trying to hold crow pose? If you are currently struggling with this pose, do you have any additional questions for me? I’ll try to help if I can!