Crow pose strengthens the shoulders, arms, wrists, and core, while stretching the upper back and groin. It can improve mental clarity and focus. Placing a block under the forehead allows students to move into a floating position with their legs but removes an element of fear that is common in this pose.
Place a block at the top of your mat at its highest side. Begin in a squat, with the legs close to the arms.
Place your palms shoulder width apart on the mat and straighten your legs. Press your knees against the upper arms, close to the shoulders.
Move your weight forward into your arms and slowly lift the feet off the mat, leaning forward to place your forehead on the block.
Engage the core muscles and stay in this posture for 3-5 breaths before slowly lowering down, with control, back into a squat.