21 Days to
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Crow pose (bakasana) can be daunting at first. It requires strong arms, a strong core, and some faith in balancing on your hands. This playlist builds the requisite strength so that crow pose becomes one of your favourites. This series assumes you're practicing 4x per week. If you practice 5x per week the bonus class is listed in each section.
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First Steps
In the first week you can certainly do more classes than listed here (and you can skip some if you wish, too. It's your practice). We'll begin with general strength work. Crow pose itself is easier than these classes, but only when the arms and core are strong.
Invigorate your legs
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Core conditioning
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Energiser bunny
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Intro to astanga
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Bonus: Cabin fever
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Next Level
Let's take things up a notch. This week you'll keep challenging your body little and often. Should you wish to add a yin class in this week, feel free to mix it up.
Short & challenging
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Block party
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My favourite seated flow
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Shoulders, hips, & legs
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Bonus: Revolved head to knee pose
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Flow to Crow
Well, you're in week 3 already. Let's add crow into the mix more often and see how it goes. If you already have a version of crow pose you will now try to increase your time in the pose. Can you straighten your arms here? If you're not yet in crow this is where you keep practicing.
Quick core flow 1
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From yin to arm balances
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Shifting gears
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Flow to crow
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Bonus: Ground Control
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