DESIGN THE DESTINATION

Balance & Twist

We begin by exploring the shape of Side Crow without the pressure of balancing. Lifting the right knee toward the chest and bending slightly in the standing leg, we flex the spine and rotate to the right. This combination of flexion and twist is the “destination” of Side Crow, recreated upright. Extending the right leg increases the demand on the hip flexors and psoas, while maintaining the spinal shape teaches us where power originates. Matt encourages us to stay compact and controlled, allowing the shoulder blades, ribs, and core to echo the mechanics required later on the hands. These small shifts help us understand what the pose expects from the spine, not just the arms.

Set Up The Mechanics

Next, we transition into plank with a tiny bend in the elbows, small but essential for arm balance strength. Walking to the left without dropping the pelvis lights up the obliques and teaches us how to hold tension during rotation. Matt reminds us: if the hips sag, the twist is lost. When we tap the outer elbow, we feel Side Crow’s structure without lifting off the floor. Returning to center with control reinforces the strength of the shape. These deliberate steps refine how we prepare, so approachable arm balances begin to feel coordinated rather than chaotic.