Supported Crow Pose (Kakasana) Variation with a Block

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.

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

Step 1

Place a block at the top of your mat at its highest side. Begin in a squat, with the legs close to the arms.

Step 2

Place your palms shoulder width apart on the mat and straighten your legs. Press your knees against the upper arms, close to the shoulders.

Step 3

Move your weight forward into your arms and slowly lift the feet off the mat, leaning forward to place your forehead on the block.

Step 4

Engage the core muscles and stay in this posture for 3-5 breaths before slowly lowering down, with control, back into a squat.