Arm Balancing Yoga pose
a:Dolphin plank post
click image
b:Eight-Angle Pose
c:Firefly Pose
Want to fly? Fire up your core. Firefly pose is an arm balance pose that requires more core strength than arm strength
d:Four-Limbed Staff Pose
Learn four-limbed staff pose because it is frequently practiced as part of the traditional Sun Salutation sequence.
Peacock Pose, symbolizing big things—immortality and love—according to Hindu lore about the Peacock
f:Plank Pose
Nurture your love-hate relationship with Plank Pose. A beginner's best friend, it's the perfect precursor to more challenging arm balances.
g:Side Plank Pose
A powerful arm and wrist strengthener, Side Plank takes its two-armed sibling to the next level, as an arm balance
h:Crane (Crow) Pose
A compact arm balance, Bakasana tones and strengthens the abs and arms.
How to say Bakasana in Sanskirt
Crane (Crow Pose) Step-by-Step Instructions
![Chris Dougherty](https://www.yogajournal.com/.image/t_share/MTY3ODI3NjE1MDA3MTIyNzA1/ccd05826.jpg)
- Begin in a squat with the feet together and the knees wide apart
- Tilt the torso forward so that the shoulders fit between the knees
- Grip the outer shoulders with the knees and place the palms together in front of the sternum
- Extend the sternum away from the navel while descending the tailbone towards the floor
- Place the hands on the floor shoulder distance apart and 6-8 inches ahead of the feet
- Come high on the toes and shift forward until the elbows stack over the wrists
- Continuing to reach the chest forward, lift the heels towards the buttocks
- Roll the heads of the upper arms back and up away from the floor
- Knees can either grip the outer shoulders or balance on the triceps
- Press the arms as straight as possible while bringing the feet and buttocks towards each other
- Hold for 5-10 breaths and then either release the feet to the floor or exit into Chaturanga
Crane (Crow) Pose Cues
Cautions and Contraindications of crow pose
- Avoid or modify if you have wrist arthritis, wrist pain, or carpal tunnel
- Avoid or modify if you have any back pain or injuries, including surgeries, osteoporosis, disc bulging or herniation, arthritis
- Avoid if you have a hip replacement or hip pain in the pose
- Caution for shoulder pain or injury
- Caution or avoid if you are pregnant, particularly in the 2nd and 3rd trimester
- Modifications and Props
Benefits of crow pose
- Improves focus
- Stretches your buttocks (gluteals), front of thighs (quadriceps), and the palm side of your wrist (wrist flexors), which counteracts the effects of typing
- Strengthens your core, upper back, chest, front of your hips (hip flexors), back of thighs (hamstrings), arms, shoulders, forearms, and back of wrists (wrist extensors)
3 Ways to
modify Crow pose
1. Crow Prep
Try just lifting one leg at a time
2. Crow with block
Try putting a block under your feet to get some lift and more space to play with the pose.
Try Go Go Active Yoga Accessories Set
Consider putting a blanket under your head for cushioning if you fall forward
Lift one leg at a time and maybe both legs
3. Supine Crow
![Chris Dougherty](https://www.yogajournal.com/.image/t_share/MTY3ODI3NzI1ODcxMDMxNjgw/ccd06417.jpg)
Try coming into position on your back to practice
Bring your shins to the outside of your upper arms
You can keep your head down or lift for a few moments