What is normal if I get arm bruises after doing the Crow pose?

2 min read

When we start to balance on our hands, it’s a victory on its own. The first time you can hold a Crow Pose for more than one second is a joyous moment! It marks a new phase in your yoga practice and makes you feel incredibly strong and capable! You cannot wait to get more.

What happens if your triceps start to bruise from practice? This is quite common, but it’s not a pleasant feeling, both in and out of the pose. Why does this happen, and how can you avoid it?

Can you avoid bruising when doing Crow Pose?

Crow Pose requires a lot of upper body and core strength. In essence, your core should support you in the pose instead of your legs resting just on your arms. Our desire to do yoga poses should not be harmful to our health.

If we are unable to achieve a pose at a certain level, we need to prepare ourselves. Perform preparatory postures, gain strength, and then try again.

Here are some tips to consider

Try strengthening your core with Boat Pose or Plank Pose. Push-ups will strengthen your arms.

Place your knees slightly outside the upper arms instead of directly placing them on your triceps. You can also press your arms and legs together to keep the back engaged.

Do not be afraid to move your weight forward. Be sure that your elbows and wrists are lined up and you’re not bending them to the side. It may seem like a good idea to rest your legs with your elbows out, but it is dangerous for your wrists. Keep your elbows in, and keep your hands parallel to the front edge of the mat.

Engage your core! Relying more on your core will allow you to use your arms less.

Do not look down or towards your hands. Keep your gaze where you want it to be, and your body will follow.

If you bruise easily, you may get some marks at first, regardless of what you do. This pose is impossible for a yogi to achieve without falling on their face several (hundreds) times. As you gain upper body and core muscle strength, the pose will become easier.

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