3 alternatives to Crow pose

Crow pose (Bakasana) is iconic, and often the first port of call when students discover the world of arm balancing. In many modern Vinyasa-based classes, Crow pose features often, and for good reason, because from a purely mechanical perspective, Bakasana is the foundation for a larger family of postures. At first glance, these poses can be intimidating and for good reason: many of us aren't used to standing on our hands!

If you’re unable to find “lift off” in Bakasana, fear not, there’s plenty of options. Practicing these alternatives can hone your understanding of the mechanics behind this playful family of postures, and with patience and practice, you’ll learn how arm balances are more accessible than you might think.

Reclined Crow pose

I’m a big fan of practicing arm balances laying down. Here’s why. Gravity is your friend, as you’re supported from the mat beneath you. Practicing arm balances laying down offers the body a blueprint to understand what needs to be engaged, in a much more low-demand and often more accessible way.

Laying on your back with knees to chest, allow the inner arches of feet to connect firmly as the knees go wide. Lift the head and shoulders off the mat, reaching the arms to ceiling, before gluing the knees to somewhere on the outer arms. Take 4-5 steady, supportive breaths, before releasing back to the mat.

Seated Crow pose

Same pose as the reclined version, but now you’re seated. This version could almost pass as a funky version of Boat pose, and your hip flexors know about it because they work hard to keep you here. The hip flexors are active in Crow pose, as they help to flex the hip and and keep the knees elevated on your arms.

Find Boat pose (Navasana) then bring the arches of the feet together, arms straight out in front of you and like the reclined version, stick the knees to somewhere on the outer arms. Firm the front of your core to find balance, broaden the upper chest and shoulders, and squeeze the knee to arm connection like you really mean it (to engage the inner leg muscles). Take 4-5 steady, supportive breaths, before releasing into a cross-legged seated.

Knee-to-arm Plank pose variation

A few fundamental elements in finding a sustained lift-off in Crow pose include firming the connection with knee to arm, plus strength in both upper body and core. This version of plank targets all three of these elements.

From 3-legged Downward Facing Dog, draw forward into a Plank-like position before sticking the right knee on or towards the right outer arm. Once there, pushing the mat away from the floor, lift your centre to the ceiling and if the knee is touching the arm, firm that connection. After 2-3 steady breaths, release back to Downward Facing Dog and repeat on the left side.

Workshop: to Crow pose + beyond

If you’d like to learn more about Crow pose, join me on Saturday 20 June for an interactive, all-levels workshop to explore the playful world of arm balancing. Click here for bookings.