Perfect Protraction For Crow Pose
BAKASANA
PERFECT PROTRACTION FOR CROW POSE
When working toward perfect protraction for Crow Pose, it’s essential to understand the role of the serratus anterior, the “fingertip” muscles that wrap around the rib cage and attach to the inner edge of the shoulder blades. Matt describes them as the driving force behind any forward-pushing movement, from boxing to arm balances. These muscles are responsible for that “lifted” feeling when we press the floor away beneath us. Without this activation, the chest collapses, and the arms bear the brunt of the work. Learning to engage the serratus anterior transforms Crow Pose from a heavy arm balance into an integrated, buoyant experience where strength and lift coexist.
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GET THE MECHANICS DOWN
Matt begins with a simple yet revealing wall drill. With the forearms placed at shoulder height, hands at forehead height, we practice retraction and protraction. This involves drawing the shoulder blades together, then pushing them apart. At this stage, the focus is precision, not power. The goal is to feel how the shoulder blades glide and wrap around the rib cage. This movement builds heat and sets the foundation for proper shoulder mechanics before any weight is added. By refining this awareness early on, we prepare our joints for stability and longevity in arm balances. Protraction becomes not just a motion, but a habit of intelligent movement that protects the shoulders from strain.
WATCH THE VIDEO
PERFECT PROTRACTION FOR CROW POSE: 2 SHOULDER ACTIONS FOR INCREASED ELEVATION
CHATURANGA & CROW PRACTICE
Translating this awareness into action, Matt layers in Chaturanga and Crow drills. In Chaturanga, we spread the fingers wide, slightly turn the hands out, and push down and in to fire up the serratus and pectoralis. This prevents the shoulders from collapsing forward and maintains lift through the upper back.
To reinforce this pattern, he takes us to the floor for Chaturanga on the back, using blocks or weights. Here, gravity works in reverse, and we feel how the scapulae widen as we “press up.” The transition from Chaturanga to Crow on the back trains the same coordination, knees hug in, tailbone tucks, and the upper body maintains protraction. These drills establish neuromuscular connection before Crow Pose ever touches the ground.
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CROW POSE ON BLOCKS
Now, the mechanics meet the mat. Placing the feet on blocks removes the fear of balance so we can focus purely on shoulder control. Knees squeeze in, elbows hug inward, and hips lift high. Matt emphasizes that Crow Pose shouldn’t be just a head bob from the elbows; it’s a full body integration that begins with elevation of the hips and scapular movement.
We move through retraction and protraction at the top of the shape, feeling the difference between sinking and lifting. As we lean forward, the protraction deepens, allowing the shoulders to stay stable and light. A soft cushion in front provides peace of mind, but the real support comes from the strength of the serratus anterior; it’s the engine behind the lift.
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PRACTICE OVER PERFECTION
Crow Pose mastery comes not from muscling through but from cultivating awareness in the shoulder stabilizers, core, and breath. Each layer, the wall drill, the Chaturanga sequence, and the block practice creates a more refined relationship between effort and control. Protraction is not a static position but an active expression of power that evolves with consistent attention.
In this “perfect protraction for Crow Pose” approach, success lies in understanding mechanics, not chasing shape. With repetition and focus, the shoulders learn to support the lift, transforming Crow Pose from something heavy to something that truly flies.
To break unhelpful patterns in the body, we need to train with intention. Matt’s upcoming online Bring the Heat immersion does just that; each practice blends mindful repetition with fire-building techniques that rewire strength, mobility, and endurance from the inside out.
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Article by Trish Curling
Video Extracted From: Shoulder Mobility Immersion
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