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HW: Arm Balance Series (Day 19)
Crane Pose
Crane looks very similar to crow but with crane we’re aiming to get the knees a little further to the back of the arms, rather than squeezing the sides of the triceps, they’re working further up towards the armpits. Leg length in relation to torso length may affect the ability to get the legs right in, however you’re going to need considerably more core strength for this pose. We also want straighter arms, with the core holding you up, rather than bent arms acting like a shelf for the knees as they do for Crow.
Starting from say a tabletop position with the hands under the shoulders, knees under the hips. Shift the weight forward and back to warm the wrists and get used to having weight in the hands and fingers. Step the feet up into a malasana and do the same, leaning the weight forward into the hands a couple of times. Suck the belly up and in, round the back, and lift the hips up – you will probably need to adjust your feet a little straighter and come on to your tip toes – so you can wriggle the knees high up into the arms, aiming for the back of the triceps or even into the arm pits (I’m still working on this!) Imaging the back lifting as you engage the core and start to think about coming forward, squeezing the legs in and, one foot at a time if need be, start to lift. Settle your drishti point forward rather than down.
Working to strengthen the core and hip flexors will be keys to getting into the full expression of the pose.
I’m still a work in progress here, but Crow and Crane are two of my favourite poses to work on – they are the starting point for so many other balances and key to your own belief that the more advanced poses are possible for you.
If need be, you can always start with your feet on a block to give you a bit more lift in the beginning stages of your practice, and start by lifting and holding one leg at a time for a few breaths to begin to train the muscle groups you’re going to need to help you fly!
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