Pose Goals: One-Legged Crow Lift-Off

Are you an arm balance enthusiast looking for a challenge? Put your tenacity to the test as you learn to lift into one-legged crow. This program will help you work toward two variations of this advanced arm balance, building strength and exploring related poses along the way. While mastering eka pada bakasana takes time and effort, you’ll learn tips to transcend any unnecessary obstacles, creating an easier pathway toward getting airborne in the pose.
3
Classes
1
Week
Are you an arm balance enthusiast looking for a challenge? Put your tenacity to the test as you learn to lift into one-legged crow. This program will help you work toward two variations of this advanced arm balance, building strength and exploring related poses along the way. While mastering eka pada bakasana takes time and effort, you’ll learn tips to transcend any unnecessary obstacles, creating an easier pathway toward getting airborne in the pose.
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Week 1

Yoga

Level 2-3 45 mins

Prepare yourself for lift-off by learning the basic shapes of eka pada bakasana A and B. This strengthening sequence will review the nuances of crow, and help you create a solid foundation with arm pressure pose and crouching warrior. You'll get comfortable with shifting your center of gravity as you explore different types of balance on your hands.

Yoga

Level 2-3 45 mins

Now that you have a basic understanding of the pose, test your wings with a few slightly modified versions of one-legged crow. This class will increase your strength and agility with push ups, planks and twists like twisted pigeon and Tibetan weaponry. You'll practice honing your focus, maintaining a deep sense of awareness even in the midst of a difficult pose.

Yoga

Level 2-3 45 mins

You've gained strength and practiced the shapes, so now it's time to lift off and fly! This final powerful sequence incorporates bakasana and both variations of one-legged crow. Remember that this challenging pose takes practice to master, so even if you don't get airborne this time, you can walk away feeling confident that you have all the necessary knowledge and potential.

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