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How To Do Sparrow Pose

Yoga | Yoga Poses

This week, I want to introduce you all to Sparrow pose – one of my favorite poses to perform as a resting transition to more difficult poses in my classes. Here’s what you can expect from this posture:


Getting into Sparrow works your quadriceps, and lifting your heels strengthens the calves and hamstrings. Clasping your hands behind you stretches your shoulders and allows your chest to open. This pose also alleviates mild depression and anxiety by bringing those delicious endorphins to the brain.


  1. From Chair pose, keep your feet together, inhale and lift your chest. There should be a straight line and dynamic pull between the crown of your head and the end of your spine. Lengthen your spine as you slightly scoop your tail under.
  2. Clasp your hands together behind you and roll your shoulders down and away from your ears.
  3. Take a breath in. As you exhale, fold forward until your abs touch the tops of your thighs, guiding your hands straight up to the sky.
  4. Take another breath in and lift your heels high, balancing on the ball mounds of your feet.
  5. Stay for one more breath here in full expression, and on your next inhale, slowly come up the way you come in.


When your heels are lifted, remember to ground all toes onto the floor for more stability.

You can try different arm variations if clasping your hands behind your back doesn’t feel good. Maybe try leaving your arms straight up by your ears, but keep the intention of not shrugging and letting your shoulders hang out there while you’re folding over your thighs.

If you’re having trouble finding an appropriate spot for Sparrow in your sequence, I recommend adding it between Chair Pose and Half Moon. So instead of step 5, engage your core and bring one foot directly back in line with the hips and straighten the standing leg, arms and chest open wide. Or instead of Half Moon, plant your palms and slowly hop into Crow pose! Fun, huh? You can definitely spark your creativity here and play around with it.

If there are any poses that you would like for me to breakdown for you, let me know in the comments section below!

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