Pose Of The Month - Crow Pose, week 4

Hello beautiful yogis!

Welcome to the pinnacle of our Yoga Pose of the Month journey—Week 4, where we fuse all the guidance and practice from the past three weeks into the full exploration of Crow Pose, Bakasana.

All together in Crow Pose

Crow Pose, Bakasana, it’s more than physical strength; it's a journey within—a quest for confidence and self-trust. In this final week, we put together everything learned and we practice Crow Pose in full.

Variations & Progression

1. Knees Outside the Upper Arms - in this variation the knees and legs are pressing against each other.

2. Knees on Triceps: for some this variation can feel more uncomfortable, but it’s all about squeezing the inner thighs in to lift you up so your weight doesn’t “melt” over your arms.

3. Crane: in this advanced pose the arms are completely straight.

Transitioning Into and Out of Crow Pose

• From Downdog, Forward Fold, or Malasana: Explore different entry points for Crow Pose.

• Child Pose to Exit: Safely and gracefully exit the pose and take a moment to rest.

Pro Tips

• Pillow in Front of Face: overcome mental barriers with a safety buffer.

• Blocks Under Feet: this will help your feet lift off the floor easier.

• Look Forward, Not Down: look towards the direction in which you’re moving.

• Reach Your Hands Forward: from your squat, don’t just place the hands under the shoulders but instead reach your hands forward. This will give your body more space to lift.

• Move Bodyweight Forward: this will be possible if your hands are in front of you.

All Together: Step by Step into Crow

As we come to the end of our Yoga Pose of the Month journey, I want you to remember that it's not just about mastering Crow Pose, it's the coming together of strength, balance, and self-discovery.

Pose Of The Month - Crow Pose, week 3

Hello beautiful yogis!

Welcome back to our journey through the Yoga Pose of the Month series. We've paved the way with core strength, worked on our wrists and arms, and now, in Week 3, we delve into Hips & Leg Strength.

The Power of Hips & Legs in Crow Pose

Your journey towards Crow Pose is incomplete without acknowledging the pivotal role of hips and legs. From engaging hip flexors to active hamstrings, these areas contribute significantly to how you distribute weight and find balance.

Here are some yoga poses and transitions that focus on this part of the body.

Exercises and Poses for Hips & Leg Strength

1. Tabletop - Knee to Elbow + Hamstrings Curls: activate hips and hamstrings with controlled movements.

2. Low Lunge Salutations: flow through low lunges to engage and strengthen your legs.

3. Chair Pose - Squat to Boat Pose: transition through poses for a dynamic lower body workout.

4. Malasana to Fold: embrace the power of your hips in this deep squat variation.

5. Lizard to Seated Goddess (Inner Thigh Squeezing In): strengthen inner thighs and hip flexors.

6. Pigeon - Squeezing Inner Thighs In: enhance hip flexibility while engaging inner thighs.

7. Lolasana: elevate your legs off the ground, building strength and control.

8. Seated Crow: integrate leg strength with this advanced pose.

Join the community and share your progress using #CrowPoseUnlocked. Strengthen your hips and legs, find balance, and get ready for the grand finale in Week 4.

Pose Of The Month - Crow Pose, week 2

Hello beautiful yogis!

Welcome back to Week 2 of our Yoga Pose of the Month series, dedicated to Crow Pose. This week, our focus turns to a crucial aspect of mastering this challenging pose - Arms & Wrists Strength.

Strengthening the Foundation: Arms & Wrists

Why Arms & Wrists Matter

Crow Pose requires strength and stability in your upper body, particularly your arms and wrists. These foundational elements provide the support needed to elevate your practice.

Here are some yoga poses and transitions that focus on this part of the body.

Exercises & Poses for Upper Body Strength

1. Wrists Flexion and Extension with Dumbbell: strengthen your wrists dynamically.

2. Making Fists: target the muscles essential for weight-bearing.

3. Lift & Lower Heels of Hands: great for wrists and forearms.

4. Downward Dog to Plank: transition to engage arms and wrists.

5. Knee to Nose, Lower and Lift Shin: builds strength in the entire arms and shoulders.

6. Forearm Plank to Dolphin Pose: a great flow for shoulders strength and flexibility.

7. Reverse Plank with Triceps Dips: strengthens arms & shoulders.

8. Side Plank: develops lateral strength for better balance.

Tips for Happy Wrists

• Hands in Downward Dog: pay attention to alignment to prevent strain.

• Wrist Stretches & Strengthening: incorporate stretches to enhance flexibility & appropriate exercises to keep strengthening them.

• Rest: give your wrists a break with hands-free flows.

Share your progress and experiences using #CrowPoseUnlocked. Strengthen your upper body, cultivate stability, and stay tuned for Week 3, where we'll delve into Hips & Legs.

Pose Of The Month - Crow Pose, week 1

Hello beautiful yogis!

Welcome to Yoga Pose of the Month series, and this month's focus is on the challenging Crow Pose.

Week 1 is all about laying the groundwork with Core Strength.

THE IMPORTANCE OF CORE STRENGTH

Crow Pose demands more than just balance and flexibility; it requires a strong core. Specifically, we'll be targeting the anterior core, working on building stability and strength.

Here are some yoga poses and transitions that will work your core and a powerful breathing technique that will enhance your practice. Remember, consistency is the secret ingredient to success in your yoga journey.

Yoga Poses for Core Strength

1. Cat-Cow: focus especially on Cat position, where your spine is in flexion and shoulders in protraction.

2. Malasana Variation: deep squat for hip flexibility and core engagement.

3. Tiger Crunches: bring elbow to knee, engaging your core.

4. Boat to Low Boat: transition between these two poses for a dynamic core workout.

5. Plank - Slow Mountain Climbers: controlled movements targeting the anterior core.

6. Sphinx to Forearm Plank: strengthen your core with this dynamic transition.

7. Reclined Crow: familiarize yourself with the alignment of Crow Pose.

Incorporate these poses into your routine to feel the burn and build the strength needed for Crow Pose.

Diaphragmatic Breathing for Stability

Core strength extends beyond muscle; it's also about breath control. Diaphragmatic breathing activates the deep muscles of the core, providing stability and support.

1. Inhale through your nose, keeping the upper torso relatively still.

2. Exhale slowly through your nose, contracting the abdominals from the pubic bone to the lower ribs.

3. Hold the contraction for a few seconds at the end of the exhale.

4. Repeat for 5-10 breaths, focusing on the connection between breath and core engagement.

Incorporate diaphragmatic breathing into your routine to enhance your core strength journey.

Join me on this journey by tagging #CrowPoseUnlocked on your posts. Let's build strength, flexibility, and community together!

Stay tuned for Week 2, where we'll focus on Arms and Wrists!