SIDE CROW: POSE TUTORIAL
Side Crow is a challenging yoga posture, but it is more accessible than most people think. There are ways of “cheating” in the posture that can make the shape more attainable, such as placing your hip on your elbow. In this tutorial, we won’t be going over that version. The intent here is not to help you attain a shape but rather for you to gain both a greater awareness of how your body works and ways in which you can strengthen it. As a result of increased strength and body awareness, postural attainment is inevitable, but the process is far more fulfilling and long-lasting.
WRIST STRENGTH TO BREAK THE FEAR
Side Crow is a yoga pose that requires a twist of the spine, and like all other arm balances, upper body strength and technique are a must. The most important muscle group to strengthen is the flexors of your wrists. These are the muscles that stop you from falling, and since fear of falling often holds people back, you will want to make sure these muscles are ready for the job. The easiest way to strengthen the flexors of the wrists is to start gripping your fingers into the ground. Of the muscles in this muscle group, 2 are in charge of finger flexion as well. Finger flexion is like making a fist or grabbing something. Grip the ground in postures like All 4s, Down Dog, Plank Pose, and Chaturanga, and with repetition, you will get stronger and stronger.
Yoga For Strength: Strengthen Your Weaknesses • Maximize Your Physical Potential
- 12 classes: Each class targets a specific muscle group
- Strengthen your core, back, hips, shoulders, wrists, ankles, legs, and arms
- Includes Side Crow, Jump Forwards, Flying Pigeon
- Learn creative ways to strength train within the context of a yoga practice
- Increase mobility by balancing your strength with oppositional muscle groups
- Joyful accountability to help you reach your practice goals
UPPER BODY STRENGTH FOR ARM BALANCES
The second important muscle group to focus on when working toward Side Crow are the shoulder muscles, namely the serratus anterior, rotator cuff, anterior deltoids, and pectoralis muscles. For the purpose of this article, we don’t need to get into what each of these muscles does; just know that they form the structure for your arm balances. Mostly, what you need to do is try and maintain Plank Pose with a rounded, full upper back, where your shoulder blades are apart from each other. Minimize the elbow bend — most people bend their elbows too much and lose stability in the upper body, making the foundation spongy. A microbend at the elbows is all you need. See the video below to get an idea of how much to bend.
Learn 12+ arm balances while expanding your knowledge of the body and increasing your body awareness. All classes are 75 minutes and ALL-levels appropriate
- Crow Pose, Side Crow, and variations
- Flying Pigeon, Koundinyasana 1 & 2
- Titibhasana, Bhujapidasana
- Handstand, Forearm Stand, and many more!
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