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Core Crow

I often use Crow as a way to bring students into the unknown, so they can play at their mindful edge and move into beginner's mind with integrity. These three approaches should get you there, no matter what level you’re at now. Go at your own pace, and don’t rush into anything you’re not ready for.

Note the high rounded back – activating abs.

1) Flying: Plant your hands on the mat, fingers wide. Lift your heels and hips, and squeeze your elbows and knees inward. Round through your back to access core strength then float your heart forward until your elbows stack over your wrists. Keep hugging in and up, and work on flying high.

2) Jumping Back from Crow: If Crow is a breeze, maintain the containment of elbows over wrists, then hop your feet back on an exhalation into Chaturanga Dandasana. Proceed through your vinyasa to Downward-Facing Dog.

3) Jumping Forward into Crow: From Down Dog, walk your feet together and take small hops toward you hands on your exhalations. As your belly pulls in to help you lift up, your knees will widen to touch your upper arms. Over time, you will refine this action to transition into the pose without touching your feet down at all.