All that Chaturanga last month was setting you up to master the foundation arm balance pose – Bakasana, or Crow. This April we’re helping you prepare for take off!
For week two we turn our attention to the base of the pose: hands, arms and shoulders. The thoracic (mid) spine forms a convex curve in Crow, but the chest needs to be broad and strong too, so we’ll be working on finding a sense of heart opening, even as the shoulders curl forward and the elbows bend.
How to do Crow Pose Hands, Arms and Shoulders
Common Misalignment: Pouring too much weight into the outer edges of the hands. The elbows splay out to the sides and the chest sinks.
The Fix: Press down through all four edges of the hands and finger knuckles evenly. Shift weight forward and hug elbows towards the body. Hug belly to spine, raise hips into the air and try to place knees onto the backs of the triceps. Super engage the arms, gaze forward, allow the spine to round while creating a sense of openness across the clavicle. Then lift the feet!
Come back next week to find out how integrated bandhas and core help in crow pose…