* An etymological note: Crow Pose (Kakasana) and Crane Pose (Bakasana) have become so intertwined that most teachers (including this one) teach Kakasana but call it Bakasana and many students do Crane and think it’s Crow. The poses are quite similar, the main difference being that in Crow the arms are bent and in Crane the arms are straight. For the purposes of this post we are treating them as one pose and calling it Crow.
Somewhere between downdog and forearm stand lives Crow Pose, a low-to-the-ground arm balance that requires trust, fearlessness, strongly grounded hands and an Uddiyana Bandha practice.
How to Come Into Crow
- Start in a squat, feet beneath your hips, outer edges parallel.
- Place your hands on the floor about a foot out in front of you. They should be shoulder-width distance apart, wrists in line with your toes.
- Fingers spread wide, press evenly through your palms and lift your heels away from the floor.
- Pour more weight into your palms and shift your shoulders over your wrists.
- Gaze is forward, not down.
- Press your knees into the backs of your triceps. Bend the elbows for balance and support as needed, keeping your knees hugging toward the midline and pressed firmly into the backs of the arms. Pro Tip: This pose is really hard to do if you’re sweaty!
- Engage Uddiyana Bandha, drawing the navel to the spine.
- Keep the ball of one foot down. Come onto the toes of the other foot.
- Switch feet.
- Keep the ball of one foot down and hover the other foot off the floor.
- Switch feet.
- Now, with one foot up, hover the other to meet it.
- Keep looking forward!
- Uddiyana is engaged but you are still breathing; just maintain an awareness of your hollow belly and your bellybutton pulling your low back up toward the sky.
- Lower your heels back down to return to earth.
Try it With Blocks
If you don’t want to fall on your face, place a block infront of your palms. Shift your weight forward and rest your forehead on the block as you draw your heels up.
If floating your feet feels impossible, start the pose by standing on one block, long edges facing the short edges of your mat. When you come into the pose, your feet will be much closer to your seat, making it much easier to lift off and experience that flying sensation.
Still afraid of falling? Totally normal. Try coming into the pose on your forearms to start.
- With your forearms on the floor, bring your thumbs to touch and rest your forehead on them.
- Walk your knees onto your triceps.
- Lift your heels toward your seat.
- When you feel comfortable, pick your head up and gaze forward.
Over time and with practice it will become easier to straighten the arms and balance for several long breaths. The options for getting out of crow in a vinyasa practice are all challenging and fun: jumping straight into chatarunga, pushing up into handstand, lowering the forehead to the floor and coming into Sirsasana…or just finding both feet back down on the ground.