Crane pose or Crow pose
Crane or Crow pose is an intermediate pose and is one of the easiest arm balance poses.
From the tadasana pose squat down with your feet and knees shoulder width apart. Place your knees in such a way that they are wider than your hips. Place your arms forward and then bend your elbows.
Crane Pose Yoga
Slowly, lifting and shifting your body weight to the back, place your knees in your arm pits. Lift your heels in such a way that they are placed right under your tailbone. Hold them together. It is great if you can keep them close to your tailbone. Tilt forward. Try and contract your upper body as much as possible.
Exhale while tilting your body even further and press your palms and hands firmly against the floor. The head and your neck should be in a balanced position with your body.
Tips: The elbows should be bent when balancing your body weight; the knees should sit firmly in your arm pits, pressed against them. Once you are comfortable in this position, then you can straighten the elbows.
Stay in this pose for 30-60 seconds and repeat twice.
Benefits of the crow pose or the crane pose
- This pose strengthens the arms and wrists and stretches the upper back.
- It stretches the abdominal muscles and opens the chest and the groin.
- It tones the internal organs in the stomach area.
- It is not advisable for pregnant women or people suffering from carpel tunnel syndrome to practice this asana.
Crow Pose Yoga
As a beginner, keep the different parts of your body as close to each other as possible. Try the asana slowly so that you avoid placing excessive body weight onto your arms. This may result in falling or injuring your hands or wrists. For balancing, push your groins deep into the pelvis area and then take your feet off the floor.
Do not give up when you cannot get it the first time. Continue to practice but in the right way.