Build even more arm and core strength with this more challenging variation of Crow pose, the Crane.
Read the full transcript »

Hi, I’m Dina Prioste and welcome to Get Exercised. Back in episode number 5, I showed you the surprisingly simple arm balance, the crow pose. To review the crow pose you’re going to start with your knees bent, hands out in front of you about a foot or so, bending the elbows back in towards your body as they stay aligned with the shoulders. You just work in the knees on the backs of the arms if you can do this, you can balance from here just a matter of looking a little bit forward, leaning right forward so your weight comes over your hands and then picking up one foot and then the other. This pose is deceptively simple because all it really is just a matter of balancing in the right spot on the backs of the arms. Today, we’re going to crank it up and do a harder variation called the crane pose. This requires a lot more arm strength and a lot more core strength. If you have wrist, elbow, shoulder injuries, set it out don’t be a bad yogi, set it out! You may want to practice this poses with a pillow or a blanket out in front of you just in case you fall forward. It’s nice to know it’s there. Similar to the crow pose, we’re going to start almost the same way hands out in front bending the knees. This time I’m going to keep my arms straight from the start because crane poses are straight arm pose. And I think it’s easier to start that way rather than pushing up once you are in the crow. You’re going to bend the knees and this time, really try and wedge the knees up in the armpits as far as you can. From here, same deal keeping the arms straight though I’m going to lean forward and really put my toes hug my feet up. I’m rounding my back in using my core strength to stay up so the crane is really just a matter again, I’m getting my back over the hands but because my arms are straight I don’t have that shelf but really have to engage my core strength to stay lifted. It’s hard to talk and do this at the same time so I’m going to do it again. And you’re flying, you’re flying! Empress your loved one with the crane pose on Valentine’s Day, it’s an aphrodisiac maybe. Next week I’m going to show you hip opener that had me just dying in the yoga class the other day I was almost in tears. Thanks for watching, I’m Dina Prioste and you have just been exercised. Love you! Happy Valentine’s Day!

Advertisement
Advertisement
Advertisement