How to do a crow with detailed instructions and cues.
Make sure your wrists are warmed up before trying this pose.
Setup your hands to shoulder-width distance, bend the elbows straight back to create a "shelf' for the knees. Lean forward just enough to enter the sweet spot, so you can begin to stack your hips up and use your active base to navigate the balance. Squeeze heels into the sitting bones.
Plug your navel into the spine, and protract your shoulder blades wider. Make sure you're breathing and focusing on the slow exhales to find deep core contraction.
Modifications: Place a block in front of your forehead for support. Another modification is to squeeze one heel into one sitting bone, keeping the other foot down and hugging elbows in, to build strength and stability as you work towards the full pose.
Variation: If you're stable, straighten the arms for crane pose.
Up Next in Beginner
-
How To: Straddle Forward Fold
Straddle forward fold step by step tutorial and modifications.
Keep your spine elongated as you hinge from the hips. Keep your inner thighs spinning upwards, glutes active, quadriceps engaged and ankles flexed. Maintain wide collarbones. Use calm, steady breathing as you visualize your chest and...
-
How To: Camel
Camel tutorial with alignment cues and modifications.
Make sure your spine, hip flexors and quads are warmed up properly before attempting this pose.
Steps: Keep your knees hips width distance, and keep your hips over the knees. As you inhale, lift your chest and look up, as you exhale begin le...
-
Uncover: Hamstring Flexibility
Stretch the hamstrings to relieve pressure off of the lower back and create more ease in the body.
UNCOVER is a series designed to uncover the natural flexibility within you. We are all born flexible, and we accumulate tension throughout our years, due to posture, habits, lifestyle, and movement...
1 Comment