I initially fell in love with the physical practice of yoga because I loved the challenge of trying on new postures. If I was unable to do the shape when I first learned it I continued to dissect the posture until I could do it. I still appreciate that aspect of the practice - the determination and discipline of finding ease even in new, challenging shapes.

I don’t actually recall the first time I attempted Crow Pose, but I do recall the first time I felt strong and stable in the hand balance.

What changed for me? What details had I missed?

I remember going through my first yoga teacher training and leaving training sessions with massive bruises on my upper arms from doing Crow Pose over and over again. I kept telling myself that like calloused hands that worked hard in the yard, my upper arms would get used to the pressure.

Turns out I just didn’t fully understand what I was doing.

Rounded Squat on Chaturanga Arms

For the longest time I thought Crow Pose was done with a long, flat spine. I’d let me my chest drop forward and downward while my shoulder blades pinched in toward my spine. I could do the shape in that manner but it never felt sustainable.

Then, years ago, my teacher shared in one his workshops that Crow Pose is a squat on top of Chaturanga or Plank arms. Not only is the body in a squat position, it’s in a rounded squat position. This approach required a lot of unlearning for me. If felt awkward at first, but then it started to make sense.

By the rounding the spine the body becomes more compact. The rounded shape draws energy in and up allowing the core muscles to wake up and kick on to support the shape. The rounding of the spine also allows the shoulder blades to protract - move away from the spine - which allows the arms to actually push the mat away.

Everyone Has Wiggly Triceps

When I teach Crow Pose, especially to beginners, I like to do this very attractive thing where I grab my triceps and wiggle them around. I inform everyone in the room that no matter how much I, or anyone in the room, works out their upper arms are pretty much guaranteed to wiggle and wobble.

I make this comment, which is typically met with nervous laughter (do I laugh at the teacher’s wiggly arms?), to show that this wiggly spot isn’t going to be the most stable place to balance. Like trying to balance on your tiptoes on a fluffy pillow, balancing your knobby knees on your triceps may not result in a strong, balanced shape.

All bodies are built differently so not all bodies will be able to get their knees higher than the elbows, however, the higher you can get your knees toward your armpits, or even toward your shoulder blades, the more stable you might feel once you’re balancing.

Get Handsy

Crow Pose requires you to bear weight in your hands. Just resting on your hands isn’t enough. You’ve got to use them!

I typically encourage students to place their hands shoulder distance or slightly further apart. Remember, your hands are your base and you want a pretty wide base to balance. On that same note, it’s important to spread your fingers as wide as you can to create the widest base possible.

When you do start to balance, get handsy. Grip your mat with your finger tips. I often find that when I balance on my hands the tips of my fingers turn slightly pale from all the effort.

Lift Up & Shift Forward

Now that your foundation is established, all you have to do is lift up and shift forward.

If you started in the rounded squat shape, you’ll need to lift your tail up to rock the whole shape forward into your hands. When you lift your tail also hug your abdomen to your spine. Keep your shoulder blade broad across your upper back and just shift your gaze forward. The look forward is pretty important. By looking forward you’re preventing your body from instantly somersaulting off your mat.

Take Flight

Once you do find some hang time there’s a few more details to consider.

Remember the wiggly arm situation? You can still balance on that wiggly part, but you’ll find more balance if you engage your inner thighs and draw all that wiggly stuff toward the midline. By hugging the knees and inner thighs toward the middle you’ll also recruit essential aspects of your core to help you feel stronger in the shape.

When you do balance don’t forget about your feet. Of course you might be more concerned with not falling on your face, and that’s important. If you find that you’re able to balance for a few breaths, start to draw your heels toward your tail. The pulling of the feet in keeps the shape compact and strong.

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Need a Boost?

Students often share with me they don’t think they’re strong enough to do Crow or their hands aren’t meant for balancing. Now some of that might be true, but I’ve found that just getting the knees high enough toward the shoulder blades makes a huge difference.

Consider propping up your feet with a block. Set up the shape in all the same ways, but you’ll find that your knees might be able to bypass the wiggly section of the arms and find a more stable place to balance.

Not Interested in Balancing on Your Hands?

Fair enough! It is a totally reasonable thought to keep weight out of your hands.

I love setting up hand balancing postures in ways that do not involve actually balancing on the hands. There’s a few different ways to set up Crow without the fear of falling on your face. One of my preferred methods is from a version of Boat Pose.

From the seated balance take your knees wider than your ribs, keep the inner edges of your feet together, draw your knees toward your armpits and squeeze in. With your arms stretched out in front of you, image you could push the wall you’re facing away to protract the shoulder blades and emphasize the pushing action that occurs in Crow.

Viola! Same shape. Different relationship to gravity.