Crow for Core Strength

Hi guys!

Today’s post is on the well known Crow Pose. In this instructional video, I teach how to get into Crow Pose safely with the use of blocks. Safety is my number one priority ❤

I personally feel like this is a very important Asana because it sets the foundation for future arm balances. If you can nail the Crow Pose, it will be a lot easier to achieve more advanced arm balancing postures in future.

Why do I say this?

  1. It helps you learn how to keep your forearms perpendicular to the floor
  2. It helps you learn how to keep your wrists at a 90 degree angle to the floor.
  3. It teaches you how to tuck your tailbone in.
  4. It gets you used to stacking your hips above your wrists.
  5. With a strong core, you can execute many Asanas safely!

Benefits of the Crow

  1. Strengthens the arms and shoulders.
  2. Stretches the muscles along the spine and strengthens the muscles on the side of your back.
  3. Strengthens your peepee muscle
  4. Strengthens your core and in turn releases any tension in the spine

How to Crow (Block against forehead)

  1. Place a sturdy block in front for your forehead, and a block behind for your feet. I use a cork block because it’s really steady.
  2. Step on the block for your feet.
  3. Squeeze your pee muscles.
  4. Tuck the tailbone in.
  5. Shoulders away from ears.
  6. Place knees on the triceps or underarms. I prefer to place the knees directly on the triceps or underarms because in doing so I can then set a good foundation to transition to more advanced postures such as one legged crow.
  7. Lean forward but make sure your forearms are perpendicular to the floor. If the forearms are not perpendicular, you won’t be able to lift your legs.
  8. Your gazing point should be slightly in front of your hands.
  9. It’s up to you if you’d like to attempt the pose by placing the forehead on the block, or just as a safety precaution in case you tip forward.
  10. The idea here is to allow yourself to get into the position where your forearms are perpendicular to the floor, and wrist are at a 90 degree angle.

Remember, a table doesn’t have crooked legs!

How to Crow (Block against shoulders)

  1. Place 2 sturdy blocks in front for your shoulders, and a block behind for your feet. I use a cork block because it’s really steady.
  2. Step on the block for your feet.
  3. Squeeze your peepee muscles.
  4. Tuck the tailbone in.
  5. Shoulders away from ears.
  6. Place knees on the triceps or underarms. I prefer to place the knees directly on the triceps or underarms because in doing so I can then set a good foundation to transition to more advanced postures such as one legged crow.
  7. Lean forward but make sure your forearms are perpendicular to the floor. If the forearms are not perpendicular, you won’t be able to lift your legs.
  8. Your gazing point should be slightly in front of your hands.
  9. It’s up to you if you’d like to attempt the pose by placing the shoulders on the block, or just as a safety precaution in case you tip forward.
  10. The idea here is to allow yourself to get into the position where your forearms are perpendicular to the floor, and wrist are at a 90 degree angle.

When you feel more secure, you can attempt the Crow Pose without any blocks in front (Be careful). The block under the feet will help to elevate the hips so that it can be stacked above wrists.

 

Do your arms hurt?

This is very common, don’t worry 🙂 There are many reasons this may happen!
1. Bony knees
2. Disengaged core
3. Disengagement of your peepee muscles
4. Weak arm muscles

The best advice I can give is for you to work on Chaturangas/ Pushups. Stay tuned as I will be posting a VLOG on how to strengthen your arms! Let’s do it together!

Love and Light,
Jessica

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s