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Why Crow?

Crow Pose, or Bakasana, is often the first arm balance taught to yoga students, which makes it a great pose to learn if you want to bring more strength and balance into your physical yoga practice.

Many people find it looks much harder than it really is to practice, which is the reason we came up with the Crow Challenge. We were asked by so many of our wonderful Movers to help to move them into crow, so we thought we’d work with fabulous Sylvia Garcia to show you how to give it a go. You might find that mastering crow will infuse the rest of your practice with strength and confidence.

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Why Crow?

Crow Pose, or Bakasana, is often the first arm balance taught to yoga students, which makes it a great pose to learn if you want to bring more strength and balance into your physical yoga practice.

Many people find it looks much harder than it really is to practice, which is the reason we came up with the Crow Challenge. We were asked by so many of our wonderful Movers to help to move them into crow, so we thought we’d work with fabulous Sylvia Garcia to show you how to give it a go. You might find that mastering crow will infuse the rest of your practice with strength and confidence.

Sylvia Garcia

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What are the benefits?

Crow will pave the way for other balances like headstand and handstand and offers all these health benefits too:

Strengthens:

Arms, wrists, core, back and shoulders. It’s a great pose for women to strengthen up to help prevent osteoporosis, and is a marvellous way for all of us to practice core strength, as well as strength of shoulders.

Opens:

Hips, chest, spine

Develops:

Balance, body awareness, courage

And it will lift your spirits: Crow pose is fun!

Mimi Kuo-Deemer photographed by @aarondeemer

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Who's it not for?

If you have limited mobility, if you’re brand new to yoga, if you struggle with core strength, this challenge isn’t for you. You might want to try our Core Challenge as a precursor to the Crow Challenge as you certainly do need a deal of abdominal strength for it.

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What to expect in the challenge?

There are seven tutorials from Sylvia in this Crow challenge. These are followed by seven longer classes which all focus on helping you to consolidate what you have learnt and to boost your muscle memory.

In tutorials one to three, we will go through some conditioning and alignment practices that will help you make the transition from floor into crow.

The fourth tutorial shows you how to come into crow with control plus your essential emergency escape route.

The last three tutorials give

• variations for coming in and out of crow
• side crow and
• one legged crow.

All the tutorials are short, less than 5-minutes long, so for best results, we will recommend an extra strengthening flow for you to try as well. We also recommend that you do the Core Challenge before this challenge as you will need a deal of Core Strength!

The classes (8 - 14)  help you to put your theory into action!

Corrie Ananda photographed by Alessandro-Sigismondi

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Be Careful!

As with all of Sylvia’s classes, in the crow challenge you are welcome to

• modify
• take bits out
• just do what works for you

Resist the temptation to do anything other than work at your own pace. Remember that all of our bodies are different, we all have different proportions in our limbs which might help or hinder your crow, and every day our body needs something different and tells a different story. It could be that Crow pose doesn’t suit you - which is absolutely fine, there are plenty of other things to do within the yoga practice. Enjoy your journey.

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MFML Classes with Crow and Variations

As your crow gets stronger and more balanced, you will want to look for classes where you can use it!  You will get a recommended class each day as you work through the challenge, but just to keep you going, here is a selection of our yoga videos featuring crow or variations.

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What are you waiting for?

The challenge is completely free for all MFML subscribers, so why not give it a go?

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Questions, Help, Support

As you work through the challenge, we’d love to hear from you, what you think of the challenge and any suggestions to make it better. Reach out to us on our Facebook Mover’s Group, send us a picture, a question or an idea. There’s a whole community of yoga students and teachers on there, so be friendly, get involved, say hello!

Let us know how you get on during the challenge and share your journey with us on social media using #MovementForModernLife + #MoveMoreLiveMore.

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