In the ‘Hard Yoga Poses Made Easy’ series, we focus on a particular yoga pose or skill that seems (or is) very difficult and we make it a lot easier by breaking it down into actionable, realistic, and sequential steps.
Flying crow is straight-up demanding. Arm balancing with one leg floating behind you isn’t something most people can do on day 1, or in year 1.
The best part about this pose is it’s one of the first poses that require more technique than raw strength and physically ability. Sure, a very strong person will have an advantage, but the more focused and patient person has a much better shot of simplifying and, therefore, getting the most out of the pose.
1) Crow: This is the starting point for Flying Crow. If you don’t have crow down yet or can’t quite hold it for 30+ seconds, stay here and earn step 2.
2) Jumpbacks: A dynamic transition that brings fluidity to a flow yoga class. Also, it’s an instrumental transition for Flying Crow because it teaches you how to draw/keep your upper body weight forward while the lower body weight shifts back.
3) One knee to midline: In other words, a one-legged crow. Here, we keep our center of gravity close to the ground, but start to experience what it feels like to balance the body weight on the arms and only one knee.
4) Stepbacks: Not quite the full pose, but getting there. Stepping back with one leg combines steps 2 and 3 and requires almost everything you need for the full pose.
5) Flying Crow: After working through and mastering the previous 4 steps, you’ve earned the ability to let your crow fly. Keep the chest forward and the lower body strong and enjoy your flight.
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