How to - Baby Crow

The peak pose of the week is Baby Crow! This is one of my favorite poses and I'm so happy to share it with you. Baby Crow has the same strengthening benefits of Crow or Bakasana, but with a forearm balance. I'll break down the sequence as we go through the week, ending with Baby Crow pose. If you'd like to try either Bakasana or Karandavasana at the end, feel free to join us. As always, be kind to yourself, take your time, and listen to your body. Single leg stretch, yes I know it's Pilates! This belongs in this sequence because of the activation of the abdominals and stretch to the glutes. Hug one knee at a time and send the opposite side long, hovering the foot above the mat. Imagine sending the belly button back toward the spine instead of away. Link your breath to movement - exhale bring the leg in, inhale send it out. Next up is Malasana, to open up the hips and strengthen the back. The elbows press against the knees and allow some space in the chest. The back muscles link up to the shoulder activation to lengthen the spine. Lots of standing poses help with balance, but I think this variation of Flamingo to Standing Knee to Chest is a great prep for Baby Crow. From Mountain Pose, inhale and lift the arms and right knee lifts. Wrap the hands around the front of the shin or hamstring. Exhale and hinge on the left hip, any amount. Inhale and lift the torso up. Repeat and switch sides. The next pose, Pigeon, is usually not a favorite of mine. I'm including it anyway, because it is a great hip opener and there aren't too many other poses that can beat it. Starting in Adho Mukha Svanasana, exhale and bring the right leg forward, knee to nose. Lower the shin to the mat and situate it underneath your torso in a way that suits you. Start to walk the left leg back to give you a little room on that side. Walk the hands forward and lower down slowly. A block under your forhead or hip is a great option to take if either is lifted away from the mat. Hold for 3-5 breaths. Walk the hands back toward the hips lift the right leg, knee to chest. Step back Downward Facing Dog. Take the second side. Dolphin pose is the basic pose for all forearm stands, so of course I included it! In this drill, I'm working with back flexibility and strength. Starting in Sphynx Pose, tuck the chin and roll the spine. As you lift the low back, lift the hips straight up. Roll over or tuck the toes. The back and shoulders should be in one line. Plank and side plank are amazing strength building poses. Fallen triangleis one variation that includes a balance challenge. Starting in plank, exhale the right leg forward, knee to nose. Send the knee over to the left elbow. Start to turn open toward that side, landing the right foot outside of the mat on the left. Turn the supporting foot to the long edge. The left arm lifts to finish opening up toward the left. Option for a bind, right foot lifts grasp the toes in the left hand. Release the bind and step the right foot in line with the left. Turn back to plank pose. Take a few breaths and take the second side. It's been so much fun working toward Baby Crow this week. Balancing on forearms feels more natural to me than on hands. I feel much more at peace with Baby Crow than a lot of other arm balanaces. Begin in Malasana. Lower the forearms to the mat, allowing the back to round. Tuck the knees behind the armpits. Shift your focus slightly ahead of your hands. Start by lifting one foot at a time. Try some hop-ups. When you're ready, steady up on the shoulders, balance the knees on your arms, and lift both feet. Hold for three breaths and release the feet to the mat. I hope you found something of value in this tutorial! Remember to take your time and listen to your body.