Modifications for crow pose?

This is Ashtanga Yoga Tech Support. Real questions from the yoga community, answered.

Our Response

Okay. You're talking about bhujapidasana.

First: you're already doing the modification. That's the move. Pulling tissue into the contact point. That's not cheating — that's how you create the shelf when bone-on-bone doesn't work.

Now. Easier way? Yeah. Stop trying to lift back and go forward. Just work the first part. Hands down. Squeeze the midline. Get your hips higher than your hands. That's it. Stay there. Breathe three times. That's your pose for now.

The lift will come when you've got the strength. Chasing the full expression before you have the foundation just makes it harder and more chaotic.

If the nerve issue means you can't load the upper arms at all, even with tissue, then skip it. Move to the next pose. This isn't a test you have to pass.

But if you can hold that first position — hips high, arms engaged, midline squeezing — you're building what you need.

There's a arm balances study guide on the site if you want the progressions written out.

That's it. Don't overcomplicate it.