From Grounded to Fearless: Exploring Puppy Pose and Crow Position in Yoga

Some yoga shapes teach us to soften; others invite us to be brave. Puppy pose and crow position yoga are a great example of that balance. One gently opens the shoulders and heart while staying close to the ground. The other asks you to trust your strength and shift your weight into your hands. Together, they create a simple journey from surrender to courage.

Puppy Pose: Softening the Shoulders and Heart

Puppy pose (Uttana Shishosana) is like a mix between Child’s Pose and Downward Dog. It’s a gentle heart-opener that targets the shoulders, upper back, and chest.

How to practice Puppy Pose:

1. Start on hands and knees in a tabletop position.
2. Keep your hips stacked over your knees.
3. Walk your hands forward, lowering your chest toward the floor.
4. Let your forehead or chin rest on the mat, depending on your neck comfort.
5. Breathe into your ribs and upper back, staying for 5-10 slow breaths.

In puppy pose, gravity does most of the work. You simply soften, breathe, and allow tightness across the chest and shoulders to slowly release. It’s a beautiful counter-shape if you spend a lot of time at a computer or phone.

Crow Position Yoga: Building Courage and Lift

Where puppy pose invites surrender, crow position yoga (Bakasana) invites courage. It’s often a student’s first arm balance and can feel intimidating, but it doesn’t have to be.

How to practice Crow Position (step-by-step):

1. Start in a squat with your feet hip-width apart, heels lifted if needed.
2. Place your hands on the mat, shoulder-width, fingers spread wide.
3. Bend your elbows slightly, like a mini Chaturanga.
4. Place your knees high up on the backs of your upper arms.
5. Shift your weight forward gradually, looking slightly ahead, not straight down.
6. Maybe one toe lifts, then the other. Keep hugging knees inward and pressing the floor away.

In crow position yoga, the goal isn’t to nail a perfect pose on the first try. It’s to practice focus, patience, and trust-trust in your hands, your core, and your ability to try again.

Why These Two Poses Work So Well Together

Start with puppy pose to open the shoulders and awaken the upper body gently. Then move toward crow position yoga, where that same openness supports your arm balance. One pose teaches you to soften and feel; the other teaches you to gather your strength and rise.

Practiced together, they remind you that yoga is not just about flexibility or power, it’s about learning when to yield, when to be bold, and how to meet both moments with breath and awareness.

Learn these poses with David