You are now watching: Flying Lessons - Gain Strength & Flexibility for Crow Pose

3 Poses to help you gain strength and flexibility for Crow Pose

Balasana - Child’s Pose

Bring your knees out toward the outer edges of your mat and toes together to touch. Walk your arms out in front of you and rest your forehead onto the floor. Take 5 deep breaths.

Child’s Pose will stretch out your hips and knees to help you work your knees up high onto your triceps for Crow Pose.

Malasana - Wide Squat

Separate your feet out wide enough to be under your knees when squatting with toes turned out to 45 degrees. Lower your hips down to hover above the floor and lengthen from your center down through your tail bone and up through the top of your head. Bring your hands together at heart center with your elbows gently pressing your knees open. Pull your hands down until your forearms make a straight line across. Breathe 5 breaths.

If your heels don’t touch the floor, first make sure your feet are wide enough to be under your knees. If they are wide enough but your heels still don’t touch the floor, you can bolster them up.

Plank Pose

From your hands and knees, bring your hands under your shoulders, spread the fingers wide with middle finger pointing forward. Stretch legs back coming onto the balls of your feet, keeping the shoulders directly over the wrists, pressing out through all ten fingers. Tuck tail slightly and engage your core. Press down through your arms and flatten your shoulder blades against your back. Engage your quadriceps muscles and lengthen from your center down through your heels and out through the top of your head.

Practice every day and soon enough your will be ready to fly!

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