How To: Crow
The Pose Library • 5m 1s
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 The Pose Library
How To: Extended Puppy
Learn the alignment, variations and modifications of extended puppy, an upper thoracic spine opener.
From a tabletop position, stack your hips under the knees and walk your torso forward as you melt your chest down.
As you inhale, melt the chest down, and as you exhale find a slight protraction...
How To: Headstand
Headstand tutorial, prerequisites and modifications.
Prerequisites: Make sure you can take 8-10 breaths in a dolphin pose first, and make sure there is never any pain in your neck while working towards this pose. Also- no jumping!
Modifications: Use a wall for support. Stay in the handstand tuc...
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...