Yoga Sequence for Crow Pose: A 70-Minute Class to Kakasana

The full sequence

50 poses in seven phases. Hold times and breath cues are written next to each pose.

Opening5 min

Warm-Up10 min

**Popeye Stretch**10x back and forth · inhale

**Seated Side Stretch***Siddhasana Variation*both sides 5 breaths

**Seated Twist***Parsva Siddhasana*both sides 5 breaths

Heat Building15 min

**Standing Forward Bend***Uttanasana*exhale

**Standing Half Forward Bend***Ardha Uttanasana*inhale

**Four Limbed Staff***Chaturanga Dandasana*exhale

**Upward Facing Dog***Urdhva Mukha Svanasana*inhale

**Downward Facing Dog***Adho Mukha Svanasana*exhale

Targeted Warm-Up15 min

First side

**One Legged Downdog***Eka Pada Adho Mukha Svanasana*R 5x back and forth · inhale

**Runner's Lunge***Utthita Ashwa Sanchalanasana*R 1 breaths

**Pyramid with Hands Down***Parsvottanasana*R 5 breaths

**Warrior III***Virabhadrasana III*R 3 breaths

**Standing Split***Urdhva Prasarita Eka Padasana*R 3 breaths

Repeat everything above on the other side

**Dangling***Baddha Hasta Uttanasana*5 breaths

**Sphinx***Salamba Bhujangasana*3 breaths

**Dolphin***Ardha Pincha Mayurasana*5 breaths

Peak Pose10 min

Cool-Down10 min

**Reclined Bound Angle***Supta Baddha Konasana*10 breaths

**Happy Baby***Ananda Balasana*10 breaths

**Reclined Spinal Twist***Supta Matsyendrasana*both sides 10 breaths

Closing5 min

What this class does

This sequence works toward Crow Pose (Kakasana) and prepares the body for it in stages: wrists and shoulders first, then heat through Sun Salutations, then targeted work for the hip flexors, the core and the shoulder girdle. Crow sits at minute sixty, when everything it needs is awake. After the peak pose the class comes down over ten minutes and closes in Savasana.

It is written for a class of mixed but experienced students. Beginners can stay in Garland and work on shifting their weight forward instead of lifting the feet.

Teaching Crow Pose

Place a pillow or block in front of your face to reduce fear and create a sense of safety.
Keep your gaze forward, not down, to support balance and stability.
If your feet are not lifting, shift your weight further forward. Move gradually and stay patient until you feel a moment of lightness. That is when lift-off happens.
Draw your outer thighs inward to create more stability and integration in the pose.

For experienced students

Transition from Crow Pose into Chaturanga with control.
Move between Crow Pose and Tripod Headstand, exploring fluid transitions.

Take this class with you

Open the flow in the Flow Builder, swap the poses that do not fit your group, and print it as a PDF for your mat. Free for seven days, no card needed.

Try it free for 7 days Then from 14.90 EUR a month. Cancel any time.

Questions

How long is this sequence?

Seventy minutes, split into seven phases: five minutes opening, ten warm-up, fifteen heat building, fifteen targeted warm-up, ten for the peak pose, ten cool-down and five minutes closing.

Do my students need props?

No props are needed for the sequence itself. For Crow Pose put a block or a cushion in front of the face, which takes the fear out of the pose and lets people try it properly.

Can I shorten it?

Yes. The heat building phase carries three rounds of Sun Salutation; two are enough for a sixty-minute class. The targeted warm-up is the part that should stay, it is what makes Crow possible.

Can I change the sequence?

That is what it is there for. Open it in the Flow Builder, swap poses, change the hold times, add your own notes, then export it as a PDF under your own name.

A 70-Minute Yoga Sequence to Crow Pose