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
  • Step
    8
    Crow (1) Understanding the Forgotten Handstand
    Crow (1) Understanding the Forgotten Handstand

    12:17 | Dan Peppiatt

    Crow (1) Understanding the Forgotten Handstand

    Crow (or Bakasana) is a handstand, although not many of us every consider this! It forms the basis of all hand balances and in this session we take look at the many factors that make crow a challenging position and how we might overcome these and refine our crow pose if we already have one. You may need 2 blocks.

    MoveTime Teacher Level
    12:17 Dan Peppiatt All Levels
    Step
    9
    Crow (2) Flowing Towards Flight
    Crow (2) Flowing Towards Flight

    19:47 | Dan Peppiatt

    Crow (2) Flowing Towards Flight

    In this video we look at how we might go about best preparing the body and mind for crow pose. Once we understand the individual elements at play in this fun but challenging posture we can create a logical progression to perfect the pose in our own special way. With wrist, arm and core warm ups and moving into one leg crow. You may need a block.

    MoveTime Teacher Level
    19:47 Dan Peppiatt Intermediate/Advanced
    Step
    10
    Arm Balance Party
    Arm Balance Party

    38:08 | Adam Hocke

    Arm Balance Party

    This full vinyasa yoga class aims to make arm balances fun and accessible for everybody. Go step by step into the poses, including crow, side crow, and side plank variations, together with modifications or alternative paths to the full yoga pose if it doesn’t happen today. You will need a yoga brick and a good sense of humour.

    MoveTime Teacher Level
    38:08 Adam Hocke Intermediate/Advanced
    Step
    11
    Arm Balancing Flow
    Arm Balancing Flow

    53:49 | Vidya Heisel

    Arm Balancing Flow

    A lovely, swift-moving Advanced vinyasa yoga flow class with a focus on arm balancing. Allthough we open hips, hamstrings and the shoulders ready to arm balance, you'll be surprised that if you're not yet ready to arm balance, or you don't want to do so today, if you visualse them, this can have a wonderful effect!! Enjoy! You will need a blanket.

    MoveTime Teacher Level
    53:49 Vidya Heisel Intermediate/Advanced
    Step
    12
    Juicy Core Arm Balances
    Juicy Core Arm Balances

    49:29 | Kristi Rodelli

    Juicy Core Arm Balances

    A tough Forrest yoga class, taking your Forrest yoga practice to the next level! With it's focus on core, this class also features favourites for strengthening shoulders and upper back as well as core, including dolphin, crow pose, inch worm and the all-time Forrest yoga favourite, oil-rigger. Not an easy class, but for strengthening for arm-balances, this class is amazing. You will need two blocks, an extra mat and a strap.

    MoveTime Teacher Level
    49:29 Kristi Rodelli Intermediate/Advanced
    Step
    13
    Juicy Core Arm Balances: Part 2
    Juicy Core Arm Balances: Part 2

    29:27 | Kristi Rodelli

    Juicy Core Arm Balances: Part 2

    A Forrest yoga class designed to strengthen your shoulders, arms and core, ready for inversions, with the ever-present focus on the breath. Includes Forrest yoga classics including flashy eka pada koundinyasana preparation and the full pose. Although this is undoubtedly a tricky peak pose, for advanced students only, the rest of us can enjoy the preparation and you never know, one day... You will need a block and a strap.

    MoveTime Teacher Level
    29:27 Kristi Rodelli Intermediate/Advanced
    Step
    14
    Water Mandala Vinyasa
    Water Mandala Vinyasa

    01:32:46 | Jonelle Lewis

    Water Mandala Vinyasa

    A beautiful, well rounded feisty Vinyasa yoga class. This is a watery, fluid mandala yoga class, where you'll move from back to front of the mat and building your flow with a focus on the hips. Includes advanced level options of arm-balances, headstand and forearm balance - but of course you can be as gentle as you'd like, taking child's pose whenever you need to. You may need a strap, two bricks and maybe a block.

    MoveTime Teacher Level
    01:32:46 Jonelle Lewis Intermediate/Advanced