Flying Crow

"One-legged pose dedicated to the sage Galava" is also referred to as Flying Crow, or Flying Pigeon as a lesser move. This advanced arm balance requires both strength and flexibility.

Step by step instructions

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Exercise Steps 1

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Start standing with feet hip's distance apart.

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Exercise Steps 2

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Sink your hips back and bend your knees as your reach your arms high into chair pose.

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Exercise Steps 3

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Then, transfer your weight into your right foot and cross your left ankle over your right thigh, flex your left foot, and press the left knee lightly toward the ground.

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Exercise Steps 4

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Take your palms to the ground, shoulder's distance apart, in front of your right shin. Wrist creases line up with the front edge of your mat.

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Exercise Steps 5

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Look forward, lean into your hands, and lift your right foot off the ground. Breathe here.

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Exercise Steps 6

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Slowly start to extend and lift your right leg long behind you. Floint your right toes and breathe here for three deep breaths, and then upwind and repeat on the other side.

Mistakes and Tips

  1. To modify, use both upper arms to hold the weight of your body.
  2. Strengthens arms, shoulders, Wrists, core, neck, and hips. Lengthens spine and improves lower back flexibility. Improves focus, balance, and digestion. Promotes weight loss.
  3. Do not attempt this pose if you have any shoulder or wrist aliments. Not recommended for pregnant women.
  4. Stay in Side Crow until you feel ready to extend your legs.