The Crow
Focus: Arms
Level: Intermediate
Total Time: 20 to 60 seconds
Indications: balance
Contraindications: carpal tunnel syndrome, pregnancy
The Crow
Note:
The crow strengthens your forearms and wrists as well as your pelvis while stretching your upper back and opening up your groin. It also helps to develop your core muscles and enhance your balance. Those who suffer from carpal tunnel syndrome or those who are pregnant should avoid this pose.
Pose Instruction
- Begin by standing in mountain pose. Stand tall and straight with your feet separated enough to feel stable. Establish a solid connection with the ground by shifting your weight distribution so that it is equally divided between the base of your big toes, the base of your little toes, and both left and right sides of your heels.
- Squat until you can place your hands flat on the ground, setting them shoulder-width apart. Anchor your palms on the ground about 12 inches in front of your feet. Spread your fingers and press the top joints of each finger into the ground.
- Bend your elbows back, keeping them straight. Raise your body onto the balls of your feet and spread your knees open until they are aligned with your upper arms. Gently bring your knees into the backs of your upper arms and shift your body weight onto your hands, raising your head as you move forward.
- Support your body on bent toes. Raise one foot off the ground followed by the other. Pull your knees toward your midline and pull your feet toward your hips.
- Stay in this position for 20 to 60 seconds. To release yourself from this pose, shift your bodyweight back until both of your feet are back on the ground.
- Rise to stand in mountain pose. Stand tall and straight with your feet separated enough to feel stable. Establish a solid connection with the ground by shifting your weight distribution so that it is equally divided between the base of your big toes, the base of your little toes, and both left and right sides of your heels.
Disclaimer
In this article, I have shared The Crow : Yoga For The Arms and Shoulders. The information included in this Blog is designed to provide helpful information on the subjects discussed.
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