Crow Pose ( a.k.a. bakasana among yogis or sometimes frog stand) is a pose most people will look and think i will never be able to do that. I did exactly the same thing, but first did a little bit of reading on the best way to get started & also research into which muscles to work on and technique. I created my own little progressive plan for this pose back in March 2019. Gradually working on muscles and technique.
I’m hoping that some of these tips that helped me might be able to help you! I am always a work in progress and no means perfect, but its nice to see the journey that have taken me to my crow pose today.
Cushions & blankets – This one is first on the list as I would say the most important, pad yourself out. Nothing worse that hurting yourself and being out of practice. The you are back at square 1! Keep it safe!
Bricks – Great for your first try, give you the height you need to get the feet off the ground and also the hips into the air. Alternatively, once you have got your form sorted, placing the brick under your head to help align the spine and hips is also helpful.
Blocks – These are half the depth of the bricks. Great for the progression in your crow pose as decreases the level that you have so you’ve really got to work to get the hips up as if you were using a brick.
1. Come to the front of your mat, feet are to the edges of your mat pointing slightly outwards.
2. Bend your knees and lower your hips, coming into a squat.
3. Drop your torso slightly forward and bring your upper arms to the inside of your knees. Press your elbows along the inside of your knees and bring your palms together in heart centre. This is our yogi squat – Malasana
4. Bring your palms to the mat, keeping them about shoulder-distance apart. Spread your fingers and press evenly across both palms and through your knuckles.
5. Lift onto the balls of your feet one foot off at a time as you lean forward. Round your back and draw your abdominal muscles in firmly. On your first try I would just get comfortable with the feeling so as you can see when I first started out my legs are resting on the outside of my legs.
6. Look at the floor between your hands or at a point even more forward, if possible.
7. As you continue to lean forward, lift your feet off the floor and draw your heels toward your buttocks. If it’s difficult to lift both feet at the same time, try lifting one foot and then the other. Balance your torso and legs on the back of your upper arms.
8. As you start to feel more comfortable, form is the thing to work on with crow pose. You want to keep the hips lifting high. Its helpful to start in forward fold, bending the arms and knees to see if you can reach your knee into your armpit. Keep pressing evenly across your palms and fingers, then begin to straighten your elbows. Keep your knees and shins hugging in tightly toward your armpits. Keep your forearms drawn firmly toward the mid-line of your body.
9. Touch your big toes together. Draw your belly in.
10. Remember to breathe! And place both feet back on the floor to come back down into your yogi squat.
Modifications & Variations
Lots of modifications and variations in this pose. It’s a great place to start before going into a full-on crow pose. There is nothing wrong with a modified version. Its never a race.
If it’s difficult to lift your feet from the floor, try using a brick (then progressing to a block)under your feet. This sets your feet a few inches off the floor, making it slightly easier to attempt the pose. Under your head is also a good way to get a feel for the position your body should be in.