Flying Crow
Maya - Pose Assistant
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Benefits
Flying Crow is an advanced arm balance that combines the strength of Crow Pose with the hip opening of Pigeon Pose. This challenging pose builds tremendous upper body and core strength while requiring significant hip flexibility and balance.
Practice Guide
Start in Crow Pose with both feet lifted and balanced on hands.
Slowly extend one leg straight back behind you, keeping the other knee resting on the upper arm.
Alternatively, start from a low lunge: place hands on floor, thread front knee outside same-side arm, rest shin/ankle on upper arm.
Shift weight forward into hands, engage core strongly.
Lift back leg up and extend it straight behind you, parallel to floor or higher.
Keep front knee/shin resting on upper arm, gaze forward.
Hold with steady breath, then slowly lower back leg and return to starting position.
Repeat on other side.
Modifications
Keep back toe on floor initially instead of lifting leg fully
Use block under forehead for support and confidence
Practice Crow Pose first to build arm strength
Work on hip opening poses separately before attempting
Start with shorter holds and gradually increase duration
Safety Notes
⚠Acute wrist, elbow, or shoulder injuries
⚠Hip impingement or severe hip tightness
⚠Lower back pain or injury
⚠Pregnancy
⚠High blood pressure
⚠Recent abdominal surgery
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Warm-up Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.