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:
- Start in extended side angle with your right foot forward, right hand down.
- Drop your left hand behind your back.
- Reach your right arm under your right thigh to connect with your left hand.
- Step your left foot up to meet your right foot, keeping them about fists width distance apart.
- Press into your left foot and slowly start to lift your right foot off the ground.
- Straighten your right leg toward the sky.
- Switch sides.
How to do Crow Pose:
- Start in a low squat with your palms down between your legs, shoulder-width apart.
- Bring your big toes to touch, keeping your knees and thighs wide.
- Bring your knees to the back of your arms.
- Bend your elbows and lean forward.
- Press your weight into your hands.
- Lift your feet off the ground.
- Look past your fingertips.
- Squeeze everything in and up.
How to Do Crane Pose:
- Start in a low squat with your palms down between your legs, shoulder-width apart.
- Bring your big toes to touch, keeping your knees and thighs wide.
- Bring your knees to the back of your arms, almost tucked into your armpits.
- Straighten your arms.
- Press your weight into your hands.
- Lift your feet off the ground.
- Look past your fingertips.
- 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