Try Crow Pose With These Modifications
Bakasana or Crow Pose as it’s commonly referred to is one of the first true arm balances you might encounter in your asana practice. This pose can be quite challenging as you first begin attempting to work into it. There are many things that go into the posture including arm strength, core strength, and proper hand placement. If you don’t quite feel ready to work into the balance unassisted, try the following modifications to help you master your first arm balance!
Use blocks under your feet for liftoff As you squat down and prep yourself for Bakasana, place a block under your feet to give you a little liftoff. One of the most difficult things to do when you start your arm balancing practice is simply lifting your feet off of the floor. By giving yourself a small boost you may find it easier to lift your toes up and play with balance. Lift one foot at a time, until you’re able to pick both feet up.
Place a Block Under Your Head allowing you to feel supported as you lift your feet from the floor. Having a block will give you the ability to focus more attention on lifting your feet rather than keeping your head off the floor. It may also help you get over the fear of having your head off of the ground.
Place Your Hands On Blocks This modification will help you create some space. One of the most difficult parts of this pose is forcing your body into a tight ball before lifting up. If you struggle to get into a deep squat, this modification gives you the space you might need to be able to lift up the hips. Once your hips are up, your feet will naturally start to lift from the floor.
Bonus! If you’ve already mastered the art of this beginner arm balance, try lifting up with a block between your feet. This will challenge you to fully engage the core and focus.