Workout of the Week - 23rd August: Crow Pose


P1150913 - Version 2 I spent this weekend with James, Ciara and their guests at their wonderful Pause Escape. We ate well, woke early for yoga and walked in the (rainy) woods. Half way through yoga I was getting a real urge to move into crow pose, a posture I've been practising a lot lately. As if by magic, moments later Ciara began to instruct us on how to transition into crow. The class had a mixture of abilities but with Ciara's instruction, half the class got into the posture with ease. So this week I wanted to encourage you all to give it a try and asked Ciara to share her wonderful instructions for beginners, and those that want to deepen their practise of 'bakasana'.

Benefits: Strengthens wrists, arms , upper back and shoulders. Tones the abdominal muscles and can by psychologically stimulating.

The ultimate aim is to lift the feet, with you tailbone up and your naval pulled up. Eventually as you get stonger, you want to straighten your arms. For a beginner, you keep your arms bent to create a shelf for your knees to sit on.

  1. Squat down with your feet narrom and knees apart. Place your hands in front of the feet on the floor, shoulder width apart.
  1. Consciously slow down the breath. Then slowly lift the hips and heels leaning forward into your hands.
  1. Once your heels lift off the ground, the knees will automatically move towards the triceps. If it is your first time, or first few times, you can just stick with practicing these three steps. Once you have got the hang of that and feel comfortable, you can move on to the next step.
  1. Bend your elbows outwards, drop your shins onto the upper arms towards the back of the armpits.
  1. As you exhale, lean forward more so that your weight comes over the hands until you reach your point of balance, with the tips of the big toes touching the floor.
  2. Lift one foot, then the other and bring your feet to touch.
  3. Lift your head and gaze forwards.


  1. Lift one foot, then the other and bring your feet to touch.
  1. Lift your head and gaze forwards.