Ron Rolston Owns Crow Pose

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Please meet Ron Rolston. He is Mind Body Flow Yoga’s featured student for this month’s newsletter. Ron has a beautiful yoga practice and was generous in sharing it with us, as he demonstrates Crow Pose (Bakasana).

What’s This Pose About?

This is a arm balancing pose. The resulting shape is a deep opening through the arms and upper back Watch Ron enter into this asana from Mountain Pose (Tadasana). He will exit the pose and land back in Mountain Pose (Tadasana) as well.
Here are a few things to keep in mind, if you decide to try this pose, or if you have already started to experiment and play around with it.


  • Set your hands at shoulder-width distance apart
  • Bend your elbows the same way you would in low plank (chaturanga)
  • Take a deep bend to your knees and set your knees high on your upper arm bones, if not in your armpits
  • Engage your core the whole time
  • Squeeze skin to muscle to bone into your center line
  • Look forward of your finger tips
  • Shift your body’s weight forward
  • Lift one foot off the ground to start
  • Eventually both feet lift off the ground and you balance
  • Once you have both feet off the ground, flex your feet, lift and spread all ten toes and begin lifting your heels up towards your buttocks


  • Improves the strength of your overall upper body
  • Tones your abdominal organs, which assists with indigestion and lower back pains
  • The muscles of your forearms, wrists and fingers are given a proper stretch, which is great for carpal tunnel syndrome or the discomfort of long commutes in your car


  • Do not practice Crow Pose if you have a recent or chronic wrist, shoulder, or back injury, or if you have carpal tunnel syndrome.  Women who are pregnant should also avoid this pose.  Enlist the help of an experienced instructor with Crow Pose if this is your first time trying it.

Have you tried this pose before? What has been your experience?

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