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Crow

Crow pose is an advanced arm balance that strengthens pretty much the entire body. It also challenges your balance and body control.
SKILL LEVEL
  • Advanced
CATEGORY
BENEFITS
  • Strengthens the hands, wrists, arms, shoulders, back, core and hip flexors.
  • Improves balance and body control.
  • Trains focus and concentration.
INSTRUCTIONS
  • Come down 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.
  • Lower your upper body 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 you don’t instantly 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. Start by lifting one foot, then the other, then try both together.
  • Try to stay in the pose for 5-10 deep breaths, in and out through your nose.
  • The better you get at this pose and the stronger your core, the higher you will be able to lift your feet.
  • When you’re ready, come down into a squat.
CONTRAINDICATIONS
  • Avoid this pose if you have an upper body injury.
MASTER THE POSE

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