How Do I Get Into Crow Pose?

This is something I have not mastered yet. I’ve been doing yoga sporadically throughout the past couple of years, and my flexibility has really increased. This year my goal is to practice more challenging poses, like crow pose and handstands (I’m no where near being able to do a handstand).

I can occasionally get into crow pose. Proof:

Crow Pose
But the problem is I can literally only hold it for 2 seconds before my hip flexor cramps up. Why does this happen?? It’s just gets tight and feels like a Charlie horse. I have tried the little tricks like placing a block under my forehead so that mentally I don’t feel like I’m going to topple over, and I’ve tried looking a few inches in front of me as opposed to straight down. Still can’t get into the pose!

So for all of you who are working on this like me, I found some more tips online to share with you (and that I’ll be trying). And if you CAN get into crow pose (jealous), here’s an article on how to make it even more challenging.

Tips For Getting Into Crow Pose

  • Place a block under your toes so that you’re more lifted (Peanut Butter Runner) – This makes sense. Perhaps this will help my mental block of feeling like I’m going to fall over.
  • Start in tripod headstand (POP Sugar) – I’m not even sure I can do this, but with the help of a wall, maybe I could and then get into crow?
  • Jump into it from downward dog (POP Sugar) – This seems kind of scary but could make sense…I’ll try not to crack open my head ;)
  • Use the block as support (FitFluential) – When I placed the block in front of my head it was mainly for mental support, it wasn’t touching my head. This video shows you how to use the block as an extra source of support by placing your forehead on it before putting your knees on your arms. Interesting!
  • Purposely fall forward ( – I like this tip. He suggest placing a pillow in front of your face and purposely falling forward. This helps you get over your fear of falling and allows you to feel when your body will go too far forward.
  • “Flex the bananas out of your abs.” ( – I don’t think I’ve been doing this. I think I’ve just been trying to balance. (He also shows how to jump into crow from downward dog)

Now I’m really excited to work on this. I need to go back to the yoga studio. I had bought 10 classes over the summer and probably still have 7 left. It’s just hard to balance yoga, cross training and lifting with running! How do you do it?

As I mentioned, I do also want to be able to do a handstand eventually. So I think I’m going to try this March yoga challenge by @beachyogagirl on Instagram.

Any tips you could provide me with would be so helpful and appreciated! Goal is to be able to do both of these by the end of 2015 ;)

Are you able to do crow pose and handstand?

What’s a challenging yoga pose for you?


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  1. I can do crow, but I want to do a hand stand so badly and can’t. i think it’s fear!! Hmm on crow it helped me to start looking forward rather than down, not sure why the cramp is happening (clearly not a yogi!)
    Amanda – RunToThefinish recently posted…Sweet Potato Veggie Turkey Chili – Slow Cooker RecipeMy Profile

  2. I definitely feel like yoga is hugely mental for me, I can’t do either of these poses yet, but I really want to go to an actual class to practice and improve.
    Kate @KateMovingForward recently posted…Weight Watchers Week 3My Profile

  3. Crow pose is like the easiest pose, haha! I’ve been doing that once since I was a little girl! So fun to balance in and take variations!
    Rebecca @ Strength and Sunshine recently posted…Anti-Inflammatory Cherry SmoothieMy Profile

  4. I just kicked up into my first handstand against a wall last week! I was SOOO excited! It will probably be a while before I can do a free-floating handstand, but still… progress! I haven’t been doing too much yoga lately, but I want to be able to do an unassisted pull up by the end of the year. I hope you can nail your crow!
    Nicole @ Fitful Focus recently posted…10 Minute Total Body Burn WorkoutMy Profile

  5. Ooooh these are so handy. I struggle with crow pose, mostly because my bony elbows dig into my legs and it hurts! This will be a great way for me to progress into it step by step though! Thanks Patty :)
    Tina Muir recently posted…#RacetotheAltar Cake Testing and Menu SelectionMy Profile

  6. I am not good with any of the yoga poses to be completely honest. I used to be “ok” but I haven’t done any yoga in FOREVER!
    AJ @ NutriFitMama recently posted…Chocolate Chip Almond Butter Dates + Travel PlanningMy Profile

  7. i so needed this. some days i feel like i can do it but the tutorial explains a lot more

  8. Oh my gosh, I struggle so much with that pose! It tweaks my bad knee, too, as I think I put too much weight downward on my knees when I try it. These are cool tips!
    Alisa @ Go Dairy Free recently posted…Banana-Oat Trail Mix MuffinsMy Profile

  9. One of my big fitness goals is to learn how to do the crow pose. Thank you for posting this!!!

  10. I love crow pose. Big tip–look forward! about 45* angle with the ground. That will help you a TON.
    Susie @ SuzLyfe recently posted…Copycat Panera Broth Bowl Recipe + Review of the Real ThingMy Profile

  11. One of the crow pose tips I saw recently was not looking down but slightly ahead. It’s a toughie and I like the idea of the pillow so you don’t land on your face and hurt it!

  12. Crow post is one of my favorite poses…as well as the dancer (dancing shiva). I can do a handstand with a wall but not by myself or a handstand yet. I don’t have that much upper body :)
    heather @ divas run for bling recently posted…5 Tips to Make Running FunMy Profile

  13. I have never successfully been able to get into crow pose. but I’ll be sure to try out some of your tips. Thanks for sharing!
    Kathryn @ Dancing to Running recently posted…Blog Networking TipsMy Profile

  14. I have never successfully been able to get into crow pose. but I’ll be sure to try out some of your tips. Thanks for sharing!
    Kathryn @ Dancing to Running recently posted…Blog Networking TipsMy Profile

  15. I’ve never done a crow pose or handstand. I know it would require a lot of practice for me to get there.
    Jen @ Pretty Little Grub recently posted…White bean pesto & ham wrapMy Profile

  16. Great tips! Thanks for sharing. I can get IN to the pose… but usually fall on my face a half a second later ;)
    Rachel recently posted…Coffee Lover with White Teeth Thanks to ColgateMy Profile

  17. The looking forward tip helped me get crow. In regards to the cramping, it might help to bring your knees closer together. If you get your knees more on top of your elbows it would transfer some weight to your arms and out of your hips. It would also save you the energy of pulling your legs in towards the center as you balance. Let us know what works in the end!
    Christa recently posted…Traveling with a Tiny WardrobeMy Profile

  18. Crow pose is something I struggle with, too – but really want to do! The few times I’ve been able to get into it is from a wide squat (which has a different name in yoga, but I forget!)
    Janelle @ Wholly Healthy recently posted…Benefits of Oatmeal + Topping Ideas!My Profile

  19. Crow pose is definitely a challenging pose! There are a lot of things going on and sometimes, after practicing for a while, it just clicks. A couple of tips I would offer. Look forward about 6 inches instead of straight down. This helps change the center of balance. Press firmly down through your palms instead of just letting the weight of your body rest on your arms. By pressing down through your palms, this will help you find some lift through your core and makes your body feel a bit lighter. And yes! Engage and pull up through your core. Again, it’s about finding lift in your body and not just stacking your knees on your arms like blocks and hope that the strength of your arms can hold you up.

    In terms of the tips, I would suggest that instead of putting a block under your toes, you put the block under your heels. A pillow is also a great idea and helps to take away some of the fear! Hope this helps and keep practicing!
    Christine @ Love, Life, Surf recently posted…Relentlessly Raising the Standard with OrgainMy Profile

    • Thanks so much for the tips Christine! I was doing it all wrong because I was basically stacking my knees on my arms like blocks haha. I’ll let you know how it goes!

  20. Crow pose and I do not get along. I need to try using a block under my heels
    Stephanie (@FitMomTraining) recently posted…Why I do what I do: Reliving my turning pointMy Profile

  21. I’m not sure I will ever be able to do this. My stiff back is not allowing me to do much yoga these days :( I did achieve a handstand once upon a time but it’s been quite awhile!
    Sandra Laflamme recently posted…Recipe Remake: Organic Baked Parmesan Chicken BitesMy Profile

  22. Oh my favorite yoga pose! Signifies life beautifully- look forward and don’t be afraid to fall -xo-
    Francesca recently posted…50 Shades of Green {Recipe Round-Up}My Profile


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