Crane (Crow Pose) Step-by-Step Instructions

Begin in a squat with the feet together and the knees wide apart
Tilt the torso forward so that the shoulders fit between the knees
Grip the outer shoulders with the knees and place the palms together in front of the sternum
Extend the sternum away from the navel while descending the tailbone towards the floor
Place the hands on the floor shoulder distance apart and 6-8 inches ahead of the feet
Come high on the toes and shift forward until the elbows stack over the wrists
Continuing to reach the chest forward, lift the heels towards the buttocks
Roll the heads of the upper arms back and up away from the floor
Knees can either grip the outer shoulders or balance on the triceps
Press the arms as straight as possible while bringing the feet and buttocks towards each other
Hold for 5-10 breaths and then either release the feet to the floor or exit into Chaturanga

Cautions and Contraindications of crow pose

Avoid or modify if you have wrist arthritis, wrist pain, or carpal tunnel
Avoid or modify if you have any back pain or injuries, including surgeries, osteoporosis, disc bulging or herniation, arthritis
Avoid if you have a hip replacement or hip pain in the pose
Caution for shoulder pain or injury
Caution or avoid if you are pregnant, particularly in the 2nd and 3rd trimester
Modifications and Props

Improves focus
Stretches your buttocks (gluteals), front of thighs (quadriceps), and the palm side of your wrist (wrist flexors), which counteracts the effects of typing
Strengthens your core, upper back, chest, front of your hips (hip flexors), back of thighs (hamstrings), arms, shoulders, forearms, and back of wrists (wrist extensors)