Bird Poses

What are the Bird Poses?

  • Bird of Paradise – This standing pose is advanced and is a great goal to reach in your practice. It evokes beauty and power.
  • Crow Pose – This is another advanced pose but in the balancing series. It teaches determination and focus.
  • Crane Pose – Crane is very similar to crow pose with a few key differences. It’s also a balancing pose. Crane is done with straight arms.

Basics of Bird of Paradise Pose:

  Targets:

  • Hips
  • Quads
  • Core
  • Shoulders
  • Biceps
  • Triceps

   Level: 

Advanced

Basics of Crow Pose:

Targets:

  • Forearms
  • Shoulders
  • Core
  • Wrists
  • Upper and lower back
  • Chest 

 Level: 

Advanced

Basics of Crane Pose:

Targets:

  • Arms and shoulders
  • Core
  • Upper back
  • Hips
  • Glutes
  • Triceps and biceps

Level:

Advanced

Sanskrit Name for Paradise Pose: 

Svarga Dvijasana

Sanskrit Name for Crow Pose: 

Kakasana

Sanskrit Name for Crane Pose:

Bakasana

Benefits of Bird of Paradise:

  • Stretches and stretches the entire body
  • Lengthens spine
  • Opens hips
  • Opens lower back
  • Improves balance
  • Improves posture
  • Improves focus
  • Reduces stress and anxiety

Benefits of Crow Pose:

  • Strengthens wrists and forearms
  • Strengthens core
  • Tones shoulders and upper back
  • Stretches hips and groin
  • Improves focus and concentration
  • Improves balance

Benefits of Crane Pose:

  • Strengthens your wrists, arms, and core
  • Tones and strengthens glutes
  • Improves balance and focus
  • Improves concentration

How to do Bird of Paradise:

  1. Start in extended side angle with your right foot forward, right hand down.
  2. Drop your left hand behind your back.
  3. Reach your right arm under your right thigh to connect with your left hand.
  4. Step your left foot up to meet your right foot, keeping them about fists width distance apart.
  5. Press into your left foot and slowly start to lift your right foot off the ground.
  6. Straighten your right leg toward the sky.
  7. Switch sides.

How to do Crow Pose:

  1. Start in a low squat with your palms down between your legs, shoulder-width apart.
  2. Bring your big toes to touch, keeping your knees and thighs wide.
  3. Bring your knees to the back of your arms.
  4. Bend your elbows and lean forward.
  5. Press your weight into your hands.
  6. Lift your feet off the ground.
  7. Look past your fingertips.
  8. Squeeze everything in and up.

How to Do Crane Pose:

  1. Start in a low squat with your palms down between your legs, shoulder-width apart.
  2. Bring your big toes to touch, keeping your knees and thighs wide.
  3. Bring your knees to the back of your arms, almost tucked into your armpits.
  4. Straighten your arms.
  5. Press your weight into your hands.
  6. Lift your feet off the ground.
  7. Look past your fingertips.
  8. Squeeze everything in and up.

Common Mistakes of Bird of Paradise:

  • Trying to do this pose when your body is not ready
  • Pushing through a string or pain in muscles

Common Mistakes of Crow Pose:

  • Looking down instead of forward
  • Having your hands too far apart
  • If you use your wrists to hold your weight instead of your core and upper arms
  • Letting your knees rest on your arms

Common Mistakes of Crane Pose:

  • Bending your elbows
  • Letting your wrists hold all your weight
  • Not having your knees in your armpits
  • Not lifting your butt high enough

Beginners’ Tips for Bird of Paradise:

  • Don’t force your body into this pose, take it in steps 
  • Practice prep poses like Tree, Bound Triangle Pose, and  Extended Hand-to-Big-Toe Pose
  • Use a chair
  • Use a strap

Beginners’ Tips for Crow Pose:

  • Start with one foot off the ground
  • Rock back and forth from your hands to your feet
  • Use a block under your forehead
  • Use a block under your feet
  • Breath 

Beginners’ Tips for Crane Pose:

  • Start with one foot off the ground
  • Use blocks under your head and/or feet

Cautions for Bird of Paradise:

  • Hip injuries
  • Shoulder injuries
  • Back injuries 
  • If you have high blood pressure
  • If you’re pregnant

Cautions for Crow Pose:

  • Wrist injuries
  • Shoulder injuries
  • Carpal tunnel syndrome

Cautions for Crane Pose:

  • Wrist and shoulder injuries

Variations of Bird of Paradise:

  • Standing Hand To Big Toe Pose
  • Don’t take the bind

Variations of Crow Pose:

  • Baby crow
  • One-legged crow
  • Crow to Headstand
  • Crane 

Variations of Crane Pose:

  • Crow 

Amanda Strube

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References :


[0]Tummee.com. 2021. Paradise Bird Pose Yoga (Bird Of Paradise Pose) | Yoga Sequences, Benefits, Variations, and Sanskrit Pronunciation | Tummee.com. [online] Available at: [Accessed 25 December 2021].

[1]Beisecker, L. (2021, August 2). The Holistic Benefits of Crow Pose. DoYou. https://www.doyou.com/the-holistic-benefits-of-crow-pose-66121/

[2]Rukat, J. (2015, March 24). How to Do Svarga Dvijasana: Bird of Paradise Pose. DoYou. https://www.doyou.com/how-to-do-svarga-dvijasana-bird-of-paradise-pose-41713/

[3]A. (2021, November 11). Learn Crane Pose. Yoga Journal. https://www.yogajournal.com/practice/learn-crane-pose/