Crow Pose (Kakasana) Variation with a Block

Crow pose strengthens the wrists, forearms and core while stretching the hamstrings. This difficult posture helps to increase mental clarity.

Modifying the pose by using the block as a balancing point is beneficial for beginners who want to move into full Crow.

Crow Pose with a Block: How to Do it Step-by-Step

Step 1

Place a block in the center of your mat. Stand with both feet on the block and move into a squat, placing your hands on the mat in front of you. Open your knees to the outside of your arms.

Step 2

Squeeze your upper arms with your knees and move your hips toward the sky. Continue squeezing your inner thighs together, and strengthen your core. Grip the mat strongly with your hands and gaze slightly forward.

Step 3

Try lifting one foot off the block at a time, tilting forward into a one-legged Crow Pose. If you feel confident in this, try lifting fully off your block. Stay in this pose for 3-5 breaths.

Step 4

To come out of the pose, lower your feet back down onto the block and slowly move back into a squat position.