How To Get Into Crow Pose in 6 Simple Steps

Did you know, balancing on your hands and mastering crow pose is easier than you'd think?

Crow Pose, Claire Grieve
Yoga instructor Claire Grieve demonstrates how to get into the Crow Pose

We’ve all seen those intsa-worthy arm balance pictures that look totally out of reach. You can find them on the pages of the uber flexible seasoned yogis. But did you know, balancing on your hands and mastering crow pose is easier than you’d think?

Crow pose is the foundation of most arm balances. It works the whole body, builds endurance, and strengthens the mind. In terms of the body, this balance uses full body co-ordination. In particular, it strengthens the arms and wrists, and tones the core muscles and organs. It stretches the upper back and inner thighs, and opens the groin, which helps to ease lower back pain and indigestion.

But it also benefits the mind. Since we all fear falling on our face, it provides us with confidence and a healthy self-awareness. Learning to move slowly and staying calm while practising this pose also helps us with everyday stress and anxiety.

Before you begin, the most important thing with arm balances is to have fun. You will fall. So laugh, smile, pick yourself up, and try again. Try and try again. It’s all part of mastering the pose.

Ready to take flight? Follow these six simple steps and tick this off your yoga bucket list.

6 Steps to Crow Pose

1. Squat

Squat down low with your feet a few inches apart. Separate your knees and place your hands flat on the ground shoulder width apart, fingers spread wide.

2. Brace

Bend your elbows, lift up onto your toes and place your knees onto your triceps. Have your hips high and squeeze you inner thighs against the sides of your torso and knees against your upper arms.

3. Gaze

Gaze forward, this is the key! You will go where your eyes follow. Look down and you may  lose your balance and face plant!

4. Lift

Lift one foot and then the other, touch your big toes together lifting your heels towards your buttocks.

5. Hold

Shift your weight onto your hands and draw your belly in towards your spine.

6. Lower

Straighten your arms and lift your sitting bones. Keep your gaze forward. Breath steadily. Hold for 20 seconds to a minute. To release, slowly lower your feet to the floor into a squat.