<em><span class="preset_health">If you look down you will go down. There are a few little tips with this pose that will get you up and at it in no time! Every student should have the pleasure of popping up into a crow and it's actually easier than it looks. For the intermediate there are some super fun variations you can do with this!</span></em><em> </em> <strong>FOUNDATION</strong> <ul> <li>Place the hands at hip width, spread the fingers wide and grip onto the mat</li> <li>Feet together, toes touching, straighten the legs and come up onto the balls of the feet</li> <li>Lift the bum up high and place the knees onto the backs of the arms close to the arm pits</li> <li>Hug the muscles of the arms towards each other and bend slightly at the elbows shifting the weight forward making sure to really grip the mat with your fingers</li> <li>Keep the eye gaze forward out in front and the feet should just pop up</li> <li>Once the feet have popped up bring the big toes to touch and pull the feet up towards the buttocks and try and straighten the arms</li> </ul> [caption id="attachment_29503" align="aligncenter" width="750"]<a href="https://womenlove.health/wp-content/uploads/2014/10/crow11.jpg"><img class="wp-image-29503 size-full" src="https://womenlove.health/wp-content/uploads/2014/10/crow11.jpg" alt="Yoga Pose Of The Week: The Crow Pose1" width="750" height="402"></a> Yoga Pose Of The Week: The Crow Pose[/caption] <a href="https://womenlove.health/wp-content/uploads/2014/10/crow22.jpg"><img class="aligncenter wp-image-29502 size-full" src="https://womenlove.health/wp-content/uploads/2014/10/crow22.jpg" alt="Yoga Pose Of The Week: The Crow Pose 2" width="750" height="402"></a> <a href="https://womenlove.health/wp-content/uploads/2014/10/crow33.jpg"><img class="aligncenter wp-image-29500 size-full" src="https://womenlove.health/wp-content/uploads/2014/10/crow33.jpg" alt="Yoga Pose Of The Week: The Crow Pose 3" width="750" height="402"></a> <a href="https://womenlove.health/wp-content/uploads/2014/10/crow44.jpg"><img class="aligncenter wp-image-29499 size-full" src="https://womenlove.health/wp-content/uploads/2014/10/crow44.jpg" alt="Yoga Pose Of The Week: The Crow Pose 4" width="750" height="402"></a> <strong>VARIATIONS</strong> <ul> <li>Three point head stand.</li> <li>Shoot the legs back into chaturanga</li> </ul> <strong>BREATH</strong> <ul> <li>Inhale set up the hands and straighten the legs</li> <li>Exhale lean forward and pop the feet up into your crow</li> <li>Continue to breathe in and out through the nose</li> </ul> <strong>BENEFITS</strong> <ul> <li>Creates mental focus and concentration</li> <li>Strengthens the arms and shoulders</li> <li>Improves balance</li> <li>Fun to do!</li> </ul> Sammy Veall owns and runs Yoga 213 in South Yarra, Melbourne. <span style="color: #231f20;">Photography by </span>Deanna Geralch<span style="color: #231f20;">.</span> <strong><span class="preset_health">Have you tried the crow pose? Tell us about your experience in the comments below! </span></strong>
