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Try our Pose of the Month!


Kakasana: The Crow Posture

In this month of exploring possibilities, we thought we’d offer a different way of exploring balance postures.

Though often in class, we offer balances that begin from the feet: which are quite accessible to most of us (though certainly not on every day), the possibilities to strive for balance in our lives are as varied as each of us.

The first time I was in a class that offered an arm balance my my went, “OH NO WAY: I am NOT doing that,” and I am certain that I made one of my infamous faces of uncertainty.

Having had shoulder surgery in 2000, I came to yoga to strengthen and stabilize my shoulder, not to destroy it! Luckily, a few years later, I encountered a teacher willing to break down the then dreaded crow.

She was able to discuss how, like so many poses, Kakasana is so much more than it seems at first glance, and is not simply throwing one’s weight on the shoulders.

The entire body plays a role in the support and finding that sense of balance and purpose, and in addition, the possibilities to play with variations are many.

Crow also offers an incredible opportunity for focus and cultivating that sense of lightness that we all possess.

Play around, have fun, fall on your face (with a blanket nearby for starters), enjoy.

Coming into Crow/kakasana:

  • Come into a crouching position. Place a blanket in front if you’d like.
  • Take a bend to the elbows, and begin to lift the heels off the earth.
  • Work the knees in towards the under arm. While drawing the knees towards the arms, engage the muscles of the abdomen.
  • As the knees find a place to rest on the upper arms, play with the toes coming off the earth, perhaps one foot at a time.
  • Keep the breath full and deep.
  • If you fall out, try again!

Benefits of crow:

  • Develops intense balance and focus.
  • Promotes arm and shoulder strength.
  • Works the whole body together.
  • Works on a sense of lift and lightness in the body.