The Crane Pose vs. The Crow Asana – What is the Difference?

Most people seem to think that the crane pose and the crow pose are the exact same thing. Well, they are very similar. Still, there’s a difference between these two asanas: it is about the way you place your elbows. However, it’s true that both these poses have the same origin: the Bakasana pose.

So, what’s the main difference between the crane and the crow poses?

Unfortunately, some people confuse one pose with the other. The main idea behind them is the following one: the crow pose requires you to keep your arms bent while the crane asana must be performed with straight arms.

Also, you need to first learn the crow pose before performing the crane asana. It is the first step towards a more challenging posture. So, from what you will be able to tell once you start doing these two poses, the crow is a lot easier than the crane. This is due to the fact that bent elbows provide more flexibility for your overall body posture.

A Deeper Approach

But wait, there’s more! Besides the different arm postures, these two asanas also demand a different muscular engagement. For example, your hips will play one role in the crane pose, and they will be differently engaged in the crow pose.

During the crane asana, both knees will rest near the armpits, on your triceps’ back part. Therefore, the hips will reach an area right above the heart. Still, in both poses, your core must be strong enough to center and stabilize the entire body.

On the other hand, during the crow asana, your knees should be kept outside your triceps while the inner part of the thighs must press and squeeze your outer arms. The entire body, especially the torso, is a lot closer to the floor.

Tips on How to Properly Perform Crane and Crow Asanas

  1. Look Forward: Whatever you do, try not to let your head get too low or too close to your hands. If you allow it to shift that way, you will most likely lose balance. Instead, you should gaze in front, which will maintain your head in a constant position.
  2. Spread Your Fingers: Spread your fingers as much as possible to increase the surface area covered by your hands. This leads to a better support and stability. Press your palms against the floor or the yoga mat until you start feeling the space between the floor and your palms’ middle area.
  3. Use a Folded Blanket: If you are not too experienced in doing these two asanas, you should definitely place a folded blanket or even a pillow in the front right under your head. This will keep you from planting into the mat. Still, make sure not to put the pillow or the blanket under your palms. Keep them on directly on the floor to create a stronger and more stable base.

Bottom Line

Be brave and try the crane and crow poses. What’s the worst thing that can happen? Well, you might experience a short and not very painful fall at first. But, in the long run, you will gain so much more!

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