03/01/2026
Join us in March as we study Crow Pose focusing on strength, alignment, and intentional movement.
Crow also known as Bakasana is a foundational arm balance that teaches how to organize the body around its center of gravity. It builds wrist strength, core integration, hip flexion control, and scapular stability, while training students to shift weight forward with precision rather than momentum.
Though it may look like a balance of the arms, Crow is truly a lesson in intelligent weight transfer. It asks for deep core engagement, active hands, and the courage to lean forward with control.
Since we’ve spent the last two months refining Plank and Chaturanga Dandasana, Crow doesn’t start in March… it’s already been building. Crow is simply those foundations reorganized around a forward shift of weight.
Key Alignment Points:
🌟 Hands root firmly into the mat fingers spread wide, knuckles grounded, and fingertips actively gripping to protect the wrists and create stability.
🌟 Shoulder blades protract (upper back rounds slightly) pressing the floor away to prevent collapsing into the shoulder joints and to activate serratus anterior.
🌟 Elbows bend slightly back creating a shelf for the knees while maintaining muscular engagement rather than joint compression.
🌟 Knees draw high toward the upper arms increasing leverage and making lift more accessible.
🌟 Core deeply engages especially the transverse abdominis and lower abdominals, supporting pelvic control and lightness in the feet.
🌟 Gaze shifts slightly forward eyes look ahead of the fingertips to encourage proper weight distribution and balance.
Crow teaches that lift is not about jumping it is the natural result of alignment, integration, and trust.
We look forward to practicing with you.
