The Baby Crow pose is a blend between the classic crow pose and the duck pose. Although this yoga pose doesn’t trace back to the ancient form of the yoga practice, its popularity has been growing recently. Many yoga studios are adapting this hybrid posture into their classes.
The baby crow pose is a great stepping-stone for people who want to add some challenges to their practice. It prepares you for more complicated inversions and helps build strength in your arms and wrists. So, how to correctly get into this yoga asana and prepare your body for it? Let’s find out!
Before you attempt the baby crow pose, it’s essential to do some warm-up exercises and stretches. This makes the baby crow stance simpler to perform and assists in preventing any injuries. Here are some suggested poses that you can do:
Downward Facing Dog
Your entire body is stretched out in this position. It also aids in elongating your spine, which is highly necessary for performing the baby crow pose.
This is another inversion that helps to stretch your entire back and shoulders. It also strengthens your forearms, which is exceptionally essential for the baby crow pose.
Surya Namaskar A
The best approach to prepare your body for any yoga practice is to do this sequence of poses. Additionally, it enhances your balance and flexibility.
Also known as the “garland pose.” This deep squat pose opens up your hips, preparing your body for the baby crow pose.
Holding your plank strengthens your shoulder, arms, and core. This is a crucial pose to do if you want to stay in the baby crow pose for extended periods.
How to Do the Baby Crow Pose
Now that you’re all warmed up, let’s get into the baby crow pose! Here are the steps:
- Start in a low squat position with your feet hip-width apart and your palms flat on the ground in front of you. Now, move your hands ahead while bending forward. Flatten your forearms on the ground and keep your elbows shoulder-width apart.
- Slowly bring your knees as close as possible to your arms and sit on your toes.
- Your knees should be wide open as you lift your heels.
- Use your forearms to press down firmly on the ground and start to lift your hips off the ground.
- As you start to elevate your feet off the floor, continue to press your hands into the ground. Do it one leg at a time if you find it tough. Begin with placing your left knee on your left arm and repeat this on the right side. Once both knees are on your arms, press down firmly with your palms and lift your hips and feet off the ground.
- If you feel stable, try to bring your feet closer together.
- To come out of the pose, slowly lower your feet back down to the ground and then your hips. Bring your hands back to the squatting posture and stand back up.
Variations of Baby Crow Yoga
We understand that getting into the baby crow pose can be difficult. That’s fine. You can always build your strength and try it again later. In the meantime, here are some variations of the baby crow yoga that you can do:
Crow Tap Pose
This is great if you face a problem in keeping both your legs up in the air while doing the baby crow pose. Start in the low squat position and follow the same steps as the baby crow pose until you are ready to raise your legs. Now, instead of raising both legs, tap one leg on the floor to maintain balance and switch legs.
If arm strength is your problem, try doing the celibate pose first. Sit down on the mat with your legs extended in front of you to start. Place your hands facing palm down on your sides while keeping your legs close together. Slowly press down on your hands and begin to lift your hips and feet off the ground. As long as you can, keep your equilibrium.
The Shoulder Press [Bhujapidasana]
The benefits of this pose are almost the same as the baby crow poses without the semi-inversion. Your feet should be spread wide as you squat down deeply. Next, position your hands with your palms facing down in front of your feet. Slowly lift your left leg and wrap it around your left hand such that your toes are pointing in front of you in the middle. Repeat the steps with the right leg and lock your toes mid-air in front of you. Your body should form an inverted triangle lifted off the ground.
Benefits to Reap
Practicing the baby crow pose comes with many benefits. Here are some of them:
- Strengthens your arms, shoulders, and core: The baby crow pose significantly increases your upper body strength. Your back and abdomen are also toned as a result.
- Improves your balance and coordination: The pose requires you to use different muscle groups at the same time. This helps improve your mind-body coordination and boosts your sense of the center of gravity and balance.
- Stretches your back and hips: The pose helps to stretch your back and hips. In certain places, the tension may be reduced by doing this.
- Boosts your confidence: A fantastic approach to boost your confidence is to strike the baby crow position. You have to stretch yourself and attempt new things.
Trying and nailing down a new complex asana can give you a sense of serenity and confidence. The baby crow pose is a great way to gain that ego boost while toning some upper body muscles. You need to push your boundaries and attempt new things. Also, you can reap all the benefits that this pose offers with consistent practice.
Just start with an easy variation and be consistent with your training. Never attempt something too strenuous; instead, constantly listen to your body’s signals. So, go ahead and fly like a baby crow.