Is it Crow Pose or Crane Pose? | Breathe and Flow Yoga

Key points

• Press into the inner hand, particularly the index knuckle and base of thumb
• Avoid tenting the hands or dumping weight into the outer wrist cartilage
• Keep fingers moderately spread so fingertips can act as active balance brakes

Common mistakes

Tenting the palms, collapsing onto the outer edge of the wrist, or spreading fingers excessively wide.

Key points

• Externally rotate arms so elbow creases point toward the front of the mat
• Wrap triceps back toward ribs to prevent elbows from flaring out wide
• Shift forward to stack the elbows vertically over the wrists

Common mistakes

Flaring elbows out to the sides without external rotation, creating unstable joint shearing.

Key points

• Actively press the floor away to broaden across the upper back
• Avoid collapsing or pinching the shoulder blades together
• Dome the upper back to create space for lifting the knees and hips

Common mistakes

Retracting scapulae and sinking chest toward the floor.

Key points

• Position triceps inside inner knees and squeeze inward
• Engage core to elevate pelvis and keep hips high
• Lean forward into the hands using fingertip pressure

Common mistakes

Hanging down passively in the hips without squeezing knees into arms.

Key points

• Shift forward until weight transfers into the fingertips
• Point toes and pull one heel toward the glute
• Lower foot with control and switch to the other side

Common mistakes

Jumping or kicking feet off the floor instead of smoothly shifting weight.

Key points

• Maintain active fingertip clawing to brake forward momentum
• Keep doming upper back and stack elbows over wrists
• Point both toes and draw heels toward glutes

Common mistakes

Looking straight down between hands or dropping the head toward the mat.

Key points

• Spotter stands in front with hands open in front of practitioner's shoulders
• Practitioner explores balance point without fear of face-planting
• Spotter catches shoulders if practitioner leans too far forward and guides them back

Common mistakes

Spotter losing focus or practitioner leaping forward uncontrollably.

Key points

• Flex knee deeply to create a flat contact surface above the knee cap
• Rest knee low on the back of the tricep just above the elbow
• Establish vertical alignment through wrist, elbow, knee, and hip

Common mistakes

Placing the sharp kneecap directly on the tricep or sliding knee too high into armpit.

Key points

• Maintain bent arms with elbows directly stacked above wrists
• Pull heels tightly up to glutes to engage hamstrings and lift pelvis
• Push ground away and dome upper back to maintain shoulder girdle stability

Common mistakes

Letting feet dangle low or allowing the chest to sink between shoulders.

Key points

• Keep arms fully straight with triceps wrapped inward
• Compress knees high up into the armpits using deep abdominal engagement
• Acknowledge the greater degree of wrist flexion required compared to Crow

Common mistakes

Bending elbows into Crow position rather than keeping arms locked and straight.

Key points

• Maintain straight arms with externally rotated shoulders and wrapped triceps
• Press knees deeply into armpits while lifting pelvis toward the ceiling
• Point toes and float feet off the floor in a balanced hold

Common mistakes

Bending the elbows upon lifting off or lacking wrist flexion flexibility.