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Crow

SKILL LEVEL
  • Advanced
CATEGORY
BENEFITS
  • Strengthens the hands, wrists, arms, shoulders, back, core and hips.
  • Improves balance and body control.
  • Trains focus and concentration.

INSTRUCTIONS

  • Set-Up

    Come into a squat. Touch the balls of your feet together, bring your knees out wide and place your palms on the mat in front of you, shoulder-width apart.

  • Action

    Lower your upper body in between your knees and press your triceps against your shins. Come up to the balls of your feet, spread your fingers wide and press into your palms. Squeeze your knees firmly against your upper arms. Look forward, not down at the mat—so that you don’t faceplant. Lift your hips and lean forward so that your weight shifts from your feet into your hands. Keep moving forward until your feet begin to lift off the mat. You can start by lifting one foot, then the other, then try both together.

  • Refinements

    The better you get at this pose and the stronger your core, the higher you will be able to lift your feet.

  • Duration

    Try to hold the pose for 5-10 slow breaths.

  • Release

    When you’re ready, come back down into a squat.

VARIATION: Side Crow
CONTRAINDICATIONS
  • Avoid Crow and Side Crow if you have an upper body injury.
MASTER CROW POSE

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