Week One: Day Two

Day two completed! Before even attempting The Flying Crow pose, or any pose for that matter, you need to first determine what strengths are needed in order to accomplish this particular pose. For example; in preparation for The Crow/The Flying Crow pose, you will need to practice balance, build arm strength, work on keeping your core engaged throughout any practice, and increase your flexibility.

The most important factor in mastering The Flying Crow pose is to find the counterbalance of your weight. The perfect posture for this concept is Warrior III (Virabhadrasana III). Balance is something I struggled with at the beginning and I still do some days. It depends on where my focus is during my practice. Like I mentioned in a previous post, the key to holding your balance is to remain focused. Read more about it here.

Another significant key in learning this pose is your arm strength. The obvious reason is because your arms are holding up your body which means you need enough arm strength to do so. There is no better pose to develop arm strength than Four-Limbed Staff Pose (Chaturanga). I, myself still struggle with holding this pose for longer than 10 seconds. I have a lot of development to do with my strength, but I am still capable of holding Crow Pose, so I bet you can too!

The third aspect needed for this pose is keeping your core engaged. I can not emphasize enough how important this is. This pose is impossible without activating your core. Half Boat (Ardha Navasana) is a great way to strengthen your lower abs.

The last element of accomplishing The Crow pose, is your flexibility. This does not mean you need to be flexible enough to put your legs behind your head. You don’t. This pose does not require that much flexibility. But you will need enough stretch to have your knee balanced on your upper arm close to your armpit. My favorite pose to practice when stretching my body out and determining my progress is Lizard Pose (Utthan Pristhasana). When I first started yoga, I could barely bend one elbow, now I am able to rest both forearms on the ground.

The more you practice these poses, the better prepared you will be for mastering The Flying Crow. Just keep going even if it takes longer than you expected. Trust me, with hard work you will get there one day.

Happy Yoga Challenge! Namaste. 🙏🏼✨

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