Crow pose is a basic arm balance pose, but it is not easy.
It requires strength, concentration and balance.
It has many benefits: stretch your hips, quadriceps femoris and wrist flexors to offset the effects of frequent typing opponents.
It also strengthens your core, upper back, chest, front of hips (hip flexors), back of thighs (hamstrings), arms, shoulders, forearms and wrist extensors.
And it has different variants, which can let you find a suitable way to practice.
Before you start, please practice the following preparation positions: downward dog kneeling, with both hands and feet shoulder width apart.
Exhale, step down on the heels of both feet, push the hips back and up, push the sciatic bone to the highest point, and the body is in an inverted “V” shape.
Straighten the knees, tighten the thigh muscles, push the ground with both hands, keep a straight line from the arm and trunk to the sciatic bone, and relax the shoulders.
The neck, head and spine are in line.
Sit and stand with your legs straight, bend your left knee, keep your left heel close to the perineum, keep your feet close to the inner side of your thigh, bend your right knee, keep your feet together, keep your heels and thumbs close to each other, clasp your hands, grasp your toes, inhale, stand up straight, exhale, keep your knees down to the floor, bend your body forward, and bend your body to a height suitable for you, Keep the back extended all the time, kneel and stand on the cushion surface with your feet together (or open the same width as the cushion surface), your big toes close together, your legs close together, your hips sit towards your heels, your body leans forward, your abdomen is close to your thighs, your forehead is on the ground, your neck is relaxed, your hands are naturally placed on the side of your body close to your heels, and you can also extend your arms forward and your palms are close to the ground.
Lie on your stomach in a plank position with your forehead on the ground, your feet close together, your hands on both sides of your chest, your five fingers open, and your fingertips point straight ahead; The toes are hooked back, the heels are pushed back, and the thigh muscles are tightened; Hold your hands on the ground, your body up, slowly straighten your arms and enter the plank.
The hero sat on all fours and knelt on the mat.
Knees together, feet apart, feet back pressure on the mat, toes toward the rear, exhale, slowly sit down, hips on the mat between the feet, keep 4-6 deep and slow breaths, then relax and continue to practice many times.
Crow style three practice methods 1, supine crow style supine.
When you lift your feet off the ground and pull your knees towards the torso, keep your feet the same width and parallel to your hips.
Bend your elbows slightly.
Extend the lower leg to the outside of the upper arm.
Tighten your arms to the midline, then extend your legs to your arms.
You can look down or up.
Keep breathing evenly for 5-10 times.
2.
Yoga brick assisted practice squat with feet close and knees apart.
Place a yoga brick under your left foot.
Put a blanket in front to prevent falling.
Place your hands on the floor 6 to 8 inches from your feet.
Lean your torso forward, put your feet on the Yoga brick, put your knees on the back of your arms, lift your heels, raise your hips, raise your left foot, leave the Yoga brick, keep breathing evenly for 10 times, and then practice on the other side.
3.
Crow squat, feet together and knees apart.
Place your hands on the floor 6 to 8 inches from your feet.
Lean your torso forward with your knees on your triceps, lift your toes and move forward until your elbows are over your wrists.
Lift your feet off the ground.
Elbows close to the center line.
Try to straighten your arms.
Keep breathing evenly for 5-10 times, and then put your feet back on the ground…
