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HW: Peak Poses
Crow Pose. My favourite peak pose, and currently the only one I can hang out in with ease:
Working our way into a Crow, there are several things we can do in preparation. If we take a look at what’s needed in the pose, we can determine the kinds of preparatory poses which would be beneficial. For example, the balance is solely on the hands with full wrist flexion. Therefore, spending some time in a tabletop and shifting the weight forwards and backwards in the hands would be useful to warm the wrist joint. We should take some time to rotate the wrists in each direction too.
Secondly, if we rotate the view, Crow is not dissimilar to a squat position, so it would be useful to spend some time working with malasana to check we’ve got enough flexion in the hips to get into the pose.
With gravity working in the opposite direction for crow however, a squat position is only going to be viable if we have the strength to draw the knees into the body, meaning engaging the core is going to be crucial. Naturally, taking some time for some crunches, or any prone core work to warm and strengthen these essential muscles is going to be key. We need solid core engagement not only to draw the knees high enough up on the arms, but also to stabilise and hold the pose once we are in it!
With hand balances, any other preparatory inversion is going to be useful to warm the arms, so things like downward dog are going to help prepare the arms, shoulders, and your sense of being upside down! 🙃
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