Techniques For Crow Tutorial

This video contains three different and similar versions of crow pose (bakasana) so even a first time students can learn to do this yoga pose. In yoga there are many different variations of every pose and many different ways of doing every pose depending on which muscle group you are targeting and what types of energies you are releasing in your body. Yoga is awesome like that!
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Yoga beginners to advanced yoga practitioners will like this tutorial and I hope you find something valuable in it.
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I love making yoga tutorials and my tutorial wouldn’t be complete without the step by step instructions to learn crow pose. So here we go!
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Steps to crow
1. Stand with the feet together and place the hands on the ground shoulder distance, or if your a beginner a bit wider than shoulder distance apart, and take the weight into the hands as you lift the heels up.
2. Keep the spine rounded and lean into the hands. Use the fingers firmly by pressing them down to the earth to catch you from falling forward. I recommend practicing these first two steps at least 5 times to crow pose warm up and crate more strength for handstands in the future
3. Release the weight, heels down, bend the knees and squat down. Rest here and practice squeezing the knees into the arms to wake up the core
4. Beginner - Crow 1: Bend the elbows over the wrist, knees to the outside of the elbows and squeeze the legs into the arms. This will keep the elbows from flaring wide and strengthen the core
5. The bum is up high and one at a time or both together lift the feet up
6. Basic - Crow 2: Elbows over the wrists, knees on top of the elbows, lean into the hands and keep the hips high
7. Both feet up and pull the heels towards the bum
8. Advanced Crow AKA Crane Pose: Knees to the armpits or as high as you can get them. Lean forward onto the hands with the elbows over the wrist and lift the feet up
9. Keep the spine round and slowly straighten the arms in Crane Pose
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I hope you like the tutorial and if you have any questions leave them in the comments. To find me on Instagram go to @acaciajadeyoga
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Disclaimer

Acacia Jade Yoga recommends that you consult your physician before you engage in any physical activity or recommendation made in this video or on this channel. Please follow all safety instructions. There is risk of injury in any physical exercise program including Sky Yoga and vinyasa yoga. By participating in this exercise program you agree that you do so at your own risk, you are voluntarily participating in these activities and you assume all risk of injury to yourself

Видео Techniques For Crow Tutorial канала Acacia Jade Yoga