You are now watching: Bravely Flying from Crow to Crane Pose

Are you ready for Crane?

Once you’ve mastered Crow Pose using the “shelf effect” of resting your shin bones on your triceps and balancing on your hands, you are ready to work on Crane Pose. These are really just variations of the same pose. As a matter of fact, there is a fantastic article at YogaJournal.com that teaches you to work into the straight armed version by first setting the shins on the triceps, balancing on the hands, and then straightening the arms. I find that there is a more solid foundation when I have my knees solidly connected into my armpits with arms straight from the beginning… my choice. Practice it both ways and decide which way delights you more… and why not master them both?

Preparing for Crane

Make sure you are warmed up before practicing Crane Pose. I recommend a few rounds of Sun Salutations at the very least, with a Child’s Pose and a Wide Squat to prepare the hips. Practicing your Crow Pose is a great way to prepare your wrists and the rest of your body, but don’t tire yourself out.

The Steps

1. Start with feet hip width, hinge forward from the hips and place the hands on the floor at shoulder width, palms flat, fingers spread, middle finger pointing straight ahead.

2. Rise up onto the balls of your feet and bend your knees, pressing your knees right up into your armpits, creating a solid connection between the arms and the legs.

3. Shift your weight into your hands until you can lift your feet off the floor. Bring your toes to touch and heels toward your hips.

4. Press firmly down through your arms while your lift through your core and round your spine. Focus your eyes.

5. Breathe! Work up to 5 breaths… or more if you wish.

Benefits

Crane pose strengthens the wrists, arms and core, stretches the upper back, and helps to create flexibility in the hips and lower back. Courage and Confidence!

Tips

If your feet won’t quite leave the floor, start by standing on a block or other height to give you a boost. If this is really hard on your wrists, try curling your fingers a bit and use more hand strength.

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