Instructions on how to effectively exercise the crow

Instructions on how to effectively exercise the crow

When practicing the crow, you will not only practice how to balance your body, but also strengthen your core muscles, wrists, forearms and abdomen. However, this is a position that requires you to practice several times to master it.

The crow-like pose with the English name Crown pose (Bakasana) is one of the first balancing exercises on the arm that a yoga person should perform. This yoga pose not only focuses on exercising the strength of your arms, but also helps you determine your body’s center of gravity and learn how to allocate weight to help you balance better.

The crow’s posture belongs to the group of advanced yoga exercises that requires you to have the patience to practice the correct movements and achieve high efficiency. Learn about the health benefits, how to practice postures and common mistakes you should avoid to avoid injury!

Benefits of crow posture

Some benefits of crow’s posture in yoga you can refer to are:

– Improve the body’s ability to keep balance.

– Strengthen the core muscle area.

– Strengthens the wrists, forearms and abdomen as well as helps to stretch the upper back.

– Improve the ability to position the body in space and enhance control of the body.

– Build a sense of confidence when practicing yoga. If you master this relatively difficult yoga posture, you may find it easier to do the balancing exercises on your arms.

The hardest part of the crow’s posture in yoga is figuring out how to transfer enough weight to your hands so you can lift your legs without leaning forward. You can learn step by step into the correct posture to better balance.

How to practice the crow’s pose

How to practice the crow's pose

Before practicing the crow, you should note the following:

  • Ensure an empty stomach (do not eat right before training)
  • The nearest meal should be about 4 to 6 hours from the training session for food to be digested
  • The ideal time to do yoga is in the early morning, if not arranged, you can practice at night

You can enter the crow’s posture by starting by standing in a mountain position (Mountain Pose – Tadasana) with your arms down your sides. You breathe steadily while performing this pose.

After performing a mountain position, follow these steps:

– Bend your knees a bit so that you can rest your palms on the floor, your hands about shoulder width apart.

– Place your palms firmly on the carpet so that your hands are about a foot away from the feet. You extend your fingers and put gravity into the top joint of each finger.

– Bend your elbows slightly.

– Tiptoe and open your knees so that your knees are aligned with your upper arm.

– Put your knees on the back of the upper arm.

– Start putting weight forward into your hands while lifting your head.

– Tip up your feet so that only the toes touch the ground. Then, you lift each foot off the ground.

– Adjust your knees closely.

– Bring your foot to the buttock.

– To get out of position, exhale and transfer weight back to your feet until the foot touches the floor.

When you first start crow training, you will tend to move your buttocks high and away from your heels. You need to adjust the buttocks and heels together when doing this position. When you’re ready to lift your foot off the floor, press the upper part of your arm into your lower leg and pull the groin into your pelvis to lift it up more easily.

The crow’s posture is relatively difficult, so when you start practicing, you can place a yoga brick under your feet to keep it steady. To minimize the risk of injury, you should also place a blanket in front of you so that you do not fall if you accidentally fall. You can also lift each foot if you have not been able to lift both legs. This will help you gradually improve your strength and practice the right technique.

Once you get used to it, you can enhance this yoga posture by stretching your arms into the crane posture (Crane Pose – Bakasana).

Crane posture
Crane posture

If you’re proficient, try jumping from a face down dog (Adho Mukha Svanasana) straight into the crow’s pose. You can also move from crow to banana and change from banana to crow to increase the challenge.

Common errors

When practicing the crow posture in yoga, you should pay attention to avoid common mistakes as follows:

• Elbows bent to the sides: Once in the correct posture, do not bend your elbows to the sides. Instead, keep your elbows aligned with your shoulders and wrists. If not done correctly, you will put too much weight on the outside of the wrist and injured. You can prevent this trauma by clinging your fingertips to the ground and making sure your elbows are aligned with your wrists.

• Do not raise your knees up: You should put your knee as high as your arm instead of putting your thigh against your arm.

• Do not use muscle focus: You need to use your core muscles to raise your legs, not just your hips.

• Lowering of eyes: You should keep your eyes looking up or sideways instead of looking down or head down as this will cause you to lean forward and lose your balance.

You should avoid the crow’s posture if you have any injuries or problems on your wrists or shoulders such as carpal tunnel syndrome. This is also not suitable position for pregnant women or people with insomnia.

The crow’s pose is a bit difficult, but it will help improve muscle strength and body toughness. If you spend time practicing this yoga pose, you will be able to confidently practice difficult and more interesting postures than the basic yoga postures you still practice.


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Date Posted: January 18, 2020 | Last updated: January 18, 2020

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