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Strike a Yoga Pose: Straight Legs Side Crow

If you had a fun time practicing the arm-balancing pose Side Crow, then you're going to love this next pose called Straight Legs Crow. It's a little bit more challenging since it requires strength, balance, and flexibility, but once you nail it, you'll feel amazing.

Sanskrit Name: Koundinyasana A or Dwi Pada Koundinyasana
English Translation: Two-Legged Sage Pose
Also Called: Straight Legs Side Crow

To learn how to get into this acrobatic-looking pose

.

  • Begin squatting down on your mat with your knees and feet together. Rotate your torso to the left and place both palms flat on the ground, shoulder width apart. They should be perpendicular to your thighs.
  • Spread your fingers as wide as you can and begin to shift to the left, putting some of your weight into your hands. Your outer left knee is going to rest on your right elbow and your outer left thigh (close to your hip) is going to rest on your left elbow. Think of your arms as the legs of a table, and your left thigh is the tabletop.
  • Try to keep your knees together as you shift all your weight into your hands and slowly lift your feet off the floor.
  • It's OK if you lose your balance and fall over. Just keep trying until eventually you can hold this pose for five even breaths.
  • Then bend your knees and lower your feet back to the floor. Rotate your torso over to the right, place your palms on the ground, and try this pose on the right side.
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sparklestar sparklestar 7 years
piece of cake... I envy anybody who can do this
Fitness Fitness 7 years
redsilkshoes - yes, you're right. You can also get into this pose from Tripod Headstand, which is how the do it in 3rd Series of Ashtanga Yoga. I wanted to show this way first since it's easier, and down the road, I'll demonstrate how to do the more advanced way.
Fitness Fitness 7 years
redsilkshoes - yes, you're right. You can also get into this pose from <a href="http://www.fitsugar.com/1981577">Tripod Headstand</a>, which is how the do it in 3rd Series of Ashtanga Yoga. I wanted to show this way first since it's easier, and down the road, I'll demonstrate how to do the more advanced way.
redsilkshoes redsilkshoes 7 years
This, is, imho, one of the hardest balance poses. Before attempting this, one should really have mastered the basic Crow, which is in itself a difficult pose. There is another way to get into this, but I can't recall offhand. I'll post it once I remember. At my Yoga teacher trainings we were guided into both. The one posted is definitely the easier way and the way I'd guide students into it though. But then again, I'm one to get into wheel from downdog before I'd get into it from Bridge...
redsilkshoes redsilkshoes 7 years
This, is, imho, one of the hardest balance poses. Before attempting this, one should really have mastered the basic Crow, which is in itself a difficult pose.There is another way to get into this, but I can't recall offhand. I'll post it once I remember. At my Yoga teacher trainings we were guided into both. The one posted is definitely the easier way and the way I'd guide students into it though. But then again, I'm one to get into wheel from downdog before I'd get into it from Bridge...
gabiushka gabiushka 7 years
Whoa! I attempted to do this on yoga class, I have a way to go before mastering it.
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