It’s Day 9, and today we are doing Crow pose or Kakasana.  Some people use this term interchangeably with Crane pose (Bakasana), but they are two different poses…and two different birds for that matter.

Crow is a challenging arm balance for beginners, but it’s also kind of the gateway drug of arm balances.  Getting proficient at Crow only leads to more advanced poses!  I recommend starting perched on a block (or a big ol book works too) like this:


To start out, squeeze your knees against your arms.  Your legs are like your little Crow wings.  You can stay here, or once you are steady, try lifting a foot off the block like this:


I’m checking out my feet for some reason, but you will want to look slightly ahead of you to balance. Once you start lifting your feet you will get why this is such a challenging pose. It requires a lot of upper body and core strength to stay upright.

I hated this pose for a long time because I wasn’t very good at it. I also didn’t like falling down. To practice Crow, you will have practice falling down and getting back up. I used to have these bad visions of my floppy Crow pose tumbling over in class causing an endless domino effect of yogis, and everyone would HATE me for being so clumsy.  The fear of looking foolish is a common fear, but many times its a fear that has us missing out on some very fun things in life.  Give yourself permission to fall.  Maybe what you thought looked foolish actually looks brave to someone else.  When you are down, get back up and try again.  Oh yeah, and have fun.

And FLY!