How to Flying Crow: Hard Yoga Poses Made Easy

I’m not going to sugar-coat it - it’s not easy to make this pose easy.
In the ‘Hard Yoga Poses Made Easy’ series, we focus on a particular yoga pose or skill that seems (or is) very difficult and we make it a lot easier by breaking it down into actionable, realistic, and sequential steps.
Flying crow is straight-up demanding. Arm balancing with one leg floating behind you isn’t something most people can do on day 1, or in year 1.
The best part about this pose is it’s one of the first poses that require more technique than raw strength and physically ability. Sure, a very strong person will have an advantage, but the more focused and patient person has a much better shot of simplifying and, therefore, getting the most out of the pose.
1) Crow: This is the starting point for Flying Crow. If you don’t have crow down yet or can’t quite hold it for 30+ seconds, stay here and earn step 2.
2) Jumpbacks: A dynamic transition that brings fluidity to a flow yoga class. Also, it’s an instrumental transition for Flying Crow because it teaches you how to draw/keep your upper body weight forward while the lower body weight shifts back.
3) One knee to midline: In other words, a one-legged crow. Here, we keep our center of gravity close to the ground, but start to experience what it feels like to balance the body weight on the arms and only one knee.
4) Stepbacks: Not quite the full pose, but getting there. Stepping back with one leg combines steps 2 and 3 and requires almost everything you need for the full pose.
5) Flying Crow: After working through and mastering the previous 4 steps, you’ve earned the ability to let your crow fly. Keep the chest forward and the lower body strong and enjoy your flight.
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[@GrnXnham]

I'm 53 and I've been workin on this for a couple of months. I can now do it with one leg but I am so exhausted after doing one leg that I don't have the strength to do it with the other leg immediately. I have to wait several minutes before trying the other leg. The core strength required for this is unlike anything I've done in yoga to this point. Your techniques helped me get here. My goal is to finally move this into a handstand.

[@stepaukob]

I'm 57 and have worked on this longer but I've never practiced yoga before, so this has all been new to me. I can now get my leg out even though my arms seem to bend more than they probably should, but I can now hold the pose for appr 10 seconds. I do 3 sets of however long I can hold this pose with a minute rest in between. Have you progressed since you last posted?

[@oneofthesixbillion]

A year ago I could do it with both legs but I couldn't land back on my knee. But lately I can only do it with one leg and I'm frustrated. I hope that changes with the breakdown steps from this video.

[@Nutmeg1644]

Wow. I always wonder how to get into this pose. The 5 steps and lots of strength are great tips. Gotta learn the jumpback first 😅

[@zehravigna4873]

Just before moving the leg to free it, there is a very small lateral shifting movement. Nobody tells it. But this lateral hip shifting is very crucial.

[@IsabelleMN11]

I'm so grateful that you gave progression poses. Most tutorials just assume you already have the range and strength but not the mechanism. You're actually giving us progressions to practice on our way there. I very much appreciate this video

[@venezzrok871]

My knees always hurt on my biceps when I'm in the basic crow pose (step 1).
Am I doing someting wrong?

[@kingly71]

think its probably just lack of strength... when the shoulders aren't supporting weight the lower body can feel really heavy on the arms. its a process, will take months and months but its a fun one. wrists need to develop too, which also take a long time. I agree the crow isn't pleasant early on though. Try doing some pike push-ups, you can regress them pretty easily and make them very difficult as well, almost all the muscles you need for crow will be developed with pike pushups

[@dayesimpson]

Wow! So helpful for me, but I have a way to go to build my up core and upper arms. Thanks so much 🙏🏻

[@sammylane21]

Honestly, this pose looks more like a "Leaping Frog" because it looks like a Frog about to or in mid leap.

[@momo3english878]

Nice explanation of flying crow. Thank you so much for your great teaching! ✨✨

[@oneofthesixbillion]

I appreciate this tutorial. I think the breakdown of steps will help me get it.

[@yajairadebeltran5378]

Awesome bro. I see this as a step closer to getting a full hand stand

[@nanghelina]

Excellent tutorial

[@learnmicrobiology7743]

Step 1: 1:24
Step 3: 3:35

[@laurentkelly150]

great tutorial!

[@varidasari251]

Thank you

[@faithtao9913]

Nice 🙏🕉

[@theresao1610]

Thank you!!

[@nazaninpirooz8783]

05:04 😄🙏

[@nazaninpirooz8783]

04:34 😄💚

[@my.cup.of.stars.journal]

I love this, this is so helpful and elaborate... I am watching this while having a cup of coffee and cant wait to take it up on the mat. Big thank you❤️

[@regine.blanco]

Cool!