Crow Pose, or Bakasana, is often the first arm balance taught to yoga students, which makes it a great pose to learn if you want to bring more strength and balance into your physical yoga practice.
Many people find it looks much harder than it really is to practice, which is the reason we came up with the Crow Challenge. We were asked by so many of our wonderful Movers to help to move them into crow, so we thought we’d work with fabulous Sylvia Garcia to show you how to give it a go. You might find that mastering crow will infuse the rest of your practice with strength and confidence.
Crow 1: Wrist Warmers
04:33 | Sylvia Garcia
This short tutorial is perfect to prepare for any sort of balancing on your hands and is particularly good for crow. You will start with moves to activate your wrists and get a little heat into this area of the body before moving into some strengthening drills.
Crow 2: Chest and Shoulder Strength
07:07 | Sylvia Garcia
In this short tutorial, you will find conditioning moves to build upper body strength and control, combined with the movements you need for crow. You might need a folded blanket to place under your heels in squat.
Crow 3: Three Legged Dogs
04:28 | Sylvia Garcia
This third stage of the crow challenge introduces more conditioning moves including three-legged dog for developing structure and stability through the shoulders. This posture is perfect for those aspiring to crow as it also opens the hips, developing the position for crow.
Crow 4: Crow
04:35 | Sylvia Garcia
Let your crow take flight! Sylvia introduces different ways to come into crow with control – and recommends what to do if you don’t yet have the flexibility or strength. Best of all, learn your Emergency Escape Route - a great way to fall out when you lose your balance. Always remember: a yogi falls gracefully and gets up smiling!
Crow 5: Crow to Chaturanga
02:19 | Sylvia Garcia
When your crow is super solid – this means you can hold quite comfortably for 3 – 5 breaths – flying back to chaturanga will be the first variation to learn because mastering this will enable you to incorporate crow more smoothly into your flow.
Crow 6: Crow to Headstand
01:56 | Sylvia Garcia
Here is a fun variation on crow for those whose crow is really steady for 3 – 5 breaths and also reserved for those who have a strong headstand. You can develop your headstand here in Sylvia’s 31-Day Headstand Challenge.
Crow 7: 1 Legged & Side Crow
05:01 | Sylvia Garcia
This tutorial takes you through One Legged Crow (Eka Pada Bakasana) and Side Crow (Parsva Bakasana). It is great for your strength and stability to master these variations, so why not give them a try?