When I started my yoga teacher training, I couldn’t do crow pose. I couldn’t do any arm balances. I didn’t know if I’d be able to do, crow pose, the beginner arm balance in the sequence I was training to teach, by the end of my yoga teacher training. In my first teacher training session, I was nervous because I didn’t know if I’d ever be able to do this pose. The teacher trainers assured us that we didn’t have to know how to do crow pose by the end of the training.

So I trusted in the process. I listened to my trainers. I showed up to the training sessions. I practiced consistently. I taught several classes. I completed 50+ classes for my personal practice during the three-month training. I practiced crow pose. I didn’t quit. I kept going.

Little did I know that I had everything I needed to do crow pose on day one. I just needed to shed the things that were holding me back. When my training ended, I was able to do crow pose and several other arm balances. Arm balances became one of my favorite ways to enjoy my yoga practice.

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Crow Pose

Here's how to do crow pose for beginners. At times, it may seem that everyone is able to fall into a splits, catapult into a handstand and fly in crow pose (Kakasana) but don't be fooled. Practice makes progress. Move at your own pace and know that is truly enough.

The easiest way to get into crow pose is from downward facing dog walk your feet forward so that your knees are close to your armpits and your fingers are spread wide. Rotate your arm not your hand so that the eyes of your elbows face forward then bend your elbows straight back just like you would for high to low plank (Chaturanga Dandasana). Then, create a shelf for knees and begin to place more weight in your hands than in the feet. It's an exercise and trust when you're ready lift one leg. Then, lift the other and, when you're ready, lift both. Use your abdominal muscles to keep your upper body lifted.

Eight angle pose

Take a look to see how to practice eight angle pose (Astavakrasana). Don't forget to focus on foundational poses like chair pose, high to low plank, and core work to train and prepare your body and mind for this pose. You’ll lay a solid foundation, build strength and increase flexibility for more advanced poses.

Place your foot in your elbow nook and rock it side to side just like you would for a baby. Allow your hip to open up it might take a bit of time so just be patient. Then lift your leg over your shoulder. I know it's not easy but just try to get your leg as far on your shoulder as you can. The higher up it is the easier it will be to stay in this pose. Be patient with yourself it will happen. Place your hands down. Use your chaturanga arms, the same arms that you would use for high to low plank. Place the feet together, extend the legs, and squeeze the thighs together. When you’re ready, come down as gracefully as you can.

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