Crow Pose Prep

About This Pose

Squat with feet together, place hands on the mat shoulder-width apart, and practice shifting weight forward onto the hands with knees on the upper arms.

How to Practice

1. 1

   Begin in a low squat with feet together and hands on the floor shoulder-width apart.

2. 2

   Spread the fingers wide and press the palms flat into the mat.

3. 3

   Bring the knees onto the backs of the upper arms, as close to the armpits as possible.

4. 4

   Shift the weight forward onto the hands until the toes begin to lighten — lift one foot, then the other if ready.

5. 5

   Keep the gaze forward rather than straight down, and engage the core.

6. 6

   Hold for 2–3 breaths, then lower the feet back. Build up the hold time gradually.

Benefits

• Builds wrist and core strength, develops confidence for arm balances