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HW: Peak Poses
Crow Pose
Crow pose is one of the easiest arm balances and in order to hold it you need to stretch you lower back and the back side of your tights to bring your knees as close as possible to your arm pits and you need to build some strength in your arms and shoulders to hold your body weight . Let’s start to warm up the body with 2 sun salutations including the following poses:
mountain pose – forward bend – low lunge – half split – lizard lunge – plank – cobra – downward facing dog – forward bend – mountain pose
To prepare the arms and shoulder we do the following sequence:
mountain pose – forward bend – plank – hot lizards – forearm plank – swimming dolphins – downward facing dog – forward bend – mountain pose
Now we can get into the pose from mountain pose and forward bend we bring the knees as close as possible to the arm pits and find a spot where we can place them in order to rise our feet from the ground. We do this with one foot at a time. If we feel stable and strong enough we rise both feet from the ground and route with our hands deep into the earth – crow pose.
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