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Warrior III, or Virabhadrasana III, improves your balancing skill, which is essential for Crow, as both poses require you to find your counterbalance in order to stay stable. Once you have mastered a beginner arm balance like crow, it opens up a world of fun arm balance poses to add to your practice. Your core muscles are essential in this pose, as they keep you lifted and balanced, so it is vital that they are consistently engaged-this is why prep poses like Boat and Warrior III are great to start with before getting into the arm balance. Shayna breaks down Warrior 3 (Virabhadrasana III) also know as Superman! I'm 56 and it's nice to know this old dog still has some new tricks in her! Holding the crow pose can also be a nice little confidence boost, as it helps build focus and improve concentration. Advanced practitioners should stay in this pose for 3-4 minutes or for as long as you can. A strong core is essential for Crow Pose, so this pose can help you both warm up and build the necessary muscles. If you want to take the pose further, begin by lifting one leg and then the other off the ground, creating a ‘V’ shape with your body.

Once you are properly warmed up, you are ready to take on Crow Pose. Continue slowly alternating between Cat and Cow pose a handful of times. On an exhale, move into Cat. On an exhale, begin to shift your weight forward onto your right foot, and lift your left leg off the ground as you straighten your right leg. On an inhale, elongate your spine, and on an exhale, begin to bend forward from your hips, until your hands reach the ground. But beyond the physical benefits of building strength and flexibility in the arms, core, and hips, this pose also offers a lesson in perseverance. Give yourself time to fully feel the stretch as you breathe through the pose. Crow pose certainly tests your ability to bring your knees to your ears, helping to increase hip flexibility in time. It may take time to be able to reach the full expression, but with dedication and patience, you will be able to build up the strength and balance to fully fly! Continue to regularly practice the pose as you build up your strength and balance, and soon enough you’ll be able to fly!

If you are finding the pose a bit too challenging or scary at first, there are a few modifications you can put in place. For those who find it difficult to get their knees up onto their triceps, they can use a block placed underneath their feet, setting it at the lowest height. If you can’t touch the ground, use blocks to make up the space. Use props (the help of a yoga trainer) to comfort and make this Kakasana yoga pose doable. Practice the Crow pose under a trained yoga professional to get the proper alignment and procedure. It was only for few seconds and with the block, but now I am certain this pose is possible and I can train to do it properly. One of the most common mistakes is not bringing your knees high enough up onto your triceps, which can cause you to lose balance and fall forward. Place your hands behind your thighs as you bend your knees, keeping your legs together and bringing your feet closer towards your glutes. Try placing your feet on a block, or be really brave and try placing your hands on blocks as you come into the posture.

Find your balance on your sits bones, and continue to breathe in this posture for about 20 to 30 seconds. Arm balances need to have your total attention and since this Eka Pada Galavasana is also an asymmetrical pose, focus applies even more as the imbalance in the posture makes it a more delicate proposition. By placing your gaze in front, rather than behind you, you are able to remain more stable. Lean forward, placing your hands on the ground shoulder-width apart. Hold a light weight in your hands and slowly lift and lower it by bending and straightening your wrists. Starting in squat and gently rocking the weight forward and back between the hands and feet is a great way to build the strength and body awareness for the full balance. Hold for 30 seconds to a minute, and then slowly come up with your arms out to a ‘T’ or your hands on your hips. Start seated with your legs out in front of you. Walk both feet back, keeping your legs and pelvis aligned with your shoulders. Open your knees wide while keeping your feet touching as you walk your hands out and bring your head towards the ground.

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