Yoga warriors, I hope you're feeling grounded, centered and powerful after our Virabhadrasana 2 flow yesterday. Today, we're going to take flight and tap into a sense of playfulness by exploring one of yoga's most fun (and challenging!) arm balances - Crane Pose (Bakasana) or Crow Pose!
Whether you're a seasoned crow or have yet to lift off the ground into this integral inversion, Day 5 of our Spring into Yoga Challenge is an opportunity to build the strength, body awareness and confidence required to soar into this peak pose.
We'll begin by breaking down the key alignment points for Bakasana, ensuring we have a solid foundation before attempting any liftoffs. Next, we'll warmup the core, arms and upper body with targeted exercises to integrate the areas most engaged in crane and crow. Finally, we'll carefully walk through different entry methods and exit strategies, giving yourselves plenty of time to playfully explore this shape.
The practice will culminate with an eclectic vinyasa sequence that allows you to integrate crane and crow in a low-pressure flow environment. I'll guide you through a variety of modifications and variations, so you can find what works best for your body.
This invigorating arm balance playground is designed to help you:
✨ Tone and strengthen the abdominals and arm muscles
✨ Improve proprioception (body awareness and control)
✨ Build upper body strength and mobility
✨ Most importantly, overcome fears and cultivate bravery!
You may stumble a few times as you're learning to fly, but remember - even baby crows have to try, try again before finally leaving the nest. What matters most is your willingness to explore the edges of your abilities in a spirit of curiosity, not judgment.
So get ready to spread your wings, adventurous yogis! Join me on Day 5 of our #SpringIntoYoga Challenge as we take this fun flight into the world of arm balances.
See you on the mat!