How do challenges work?


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.

Your Classes

Step
1
Crow 1: Wrist Warmers
Crow 1: Wrist Warmers

04:33 | Sylvia Garcia

Crow 1: Wrist Warmers

This short tutorial is perfect to prepare for any sort of balancing on your hands and is particularly good for crow. You will start with moves to activate your wrists and get a little heat into this area of the body before moving into some strengthening drills.

MoveTime Teacher Level
04:33 Sylvia Garcia Intermediate/Advanced
Additional Material
  • Vinyasa to inversion25:19
    Vinyasa to inversion
  • Step
    2
    Crow 2: Chest and Shoulder Strength
    Crow 2: Chest and Shoulder Strength

    07:07 | Sylvia Garcia

    Crow 2: Chest and Shoulder Strength

    In this short tutorial, you will find conditioning moves to build upper body strength and control, combined with the movements you need for crow. You might need a folded blanket to place under your heels in squat.

    MoveTime Teacher Level
    07:07 Sylvia Garcia Intermediate/Advanced
    Additional Material
  •  Breath and Bandhas De-Mystified26:56
    Breath and Bandhas De-Mystified
  • Step
    3
    Crow 3: Three Legged Dogs
    Crow 3: Three Legged Dogs

    04:28 | Sylvia Garcia

    Crow 3: Three Legged Dogs

    This third stage of the crow challenge introduces more conditioning moves including three-legged dog for developing structure and stability through the shoulders. This posture is perfect for those aspiring to crow as it also opens the hips, developing the position for crow.

    MoveTime Teacher Level
    04:28 Sylvia Garcia Intermediate/Advanced
    Additional Material
  • Dynamic Vinyasa35:37
    Dynamic Vinyasa
  • Step
    4
    Crow 4: Crow
    Crow 4: Crow

    04:35 | Sylvia Garcia

    Crow 4: Crow

    Let your crow take flight! Sylvia introduces different ways to come into crow with control – and recommends what to do if you don’t yet have the flexibility or strength. Best of all, learn your Emergency Escape Route - a great way to fall out when you lose your balance. Always remember: a yogi falls gracefully and gets up smiling!

    MoveTime Teacher Level
    04:35 Sylvia Garcia Intermediate/Advanced
    Additional Material
  • Balance Into Happiness20:33
    Balance Into Happiness
  • Step
    5
    Crow 5: Crow to Chaturanga
    Crow 5: Crow to Chaturanga

    02:19 | Sylvia Garcia

    Crow 5: Crow to Chaturanga

    When your crow is super solid – this means you can hold quite comfortably for 3 – 5 breaths – flying back to chaturanga will be the first variation to learn because mastering this will enable you to incorporate crow more smoothly into your flow.

    MoveTime Teacher Level
    02:19 Sylvia Garcia Intermediate/Advanced
    Additional Material
  • Advanced Power Yoga01:01:25
    Advanced Power Yoga
  • Step
    6
    Crow 6: Crow to Headstand
    Crow 6: Crow to Headstand

    01:56 | Sylvia Garcia

    Crow 6: Crow to Headstand

    Here is a fun variation on crow for those whose crow is really steady for 3 – 5 breaths and also reserved for those who have a strong headstand. You can develop your headstand here in Sylvia’s 31-Day Headstand Challenge.

    MoveTime Teacher Level
    01:56 Sylvia Garcia Intermediate/Advanced
    Additional Material
  • Grounding, Centering, Letting Go01:07:12
    Grounding, Centering, Letting Go
  • Step
    7
    Crow 7: 1 Legged & Side Crow
    Crow 7: 1 Legged & Side Crow

    05:01 | Sylvia Garcia

    Crow 7: 1 Legged & Side Crow

    This tutorial takes you through One Legged Crow (Eka Pada Bakasana) and Side Crow (Parsva Bakasana). It is great for your strength and stability to master these variations, so why not give them a try?

    MoveTime Teacher Level
    05:01 Sylvia Garcia Intermediate/Advanced
    Additional Material
  • Fallen Angel45:17
    Fallen Angel
  •