Ok we are starting right off this month with a very advanced move. Here Suzanne demonstrates the Crow Pose from yoga, one of your December Five.
Some of my clients are able to just pop right up into this one on their first try, others struggle with it for years. Once you’ve mastered the crow you to will be able to easily hold this position for minutes at a time – talk about the ultimate party trick!
So where to begin? Start with your wide squat or goddess pose.
Then slowly work your hips lower and walk your feet in closer to each other.
Once you can easily get your hands flat on the floor you can rest your shins on the back of your upper arms and think of lifting your hips up rather than muscling up with your arms. Let me know if I can assist you in perfecting your crow or other arm balances.
Here Lindsey demonstrates one of your October Five, Eagle Pose. Strengthen your legs, stretch your shoulders and improve your balance with this Yoga pose.
Plus it’s Halloween this week and there is this sort of spooky headless horseman thing going on when you really hide your head behind your arms… At any rate…
Lindsey is showing the most advanced version of this move. See how low she sits into her squat? This allows her legs to twist.
If your shoulders or hips do not allow for this (remember you should not feel pain in your joints – ESPECIALLY your knees while doing any of these moves), start with a modified version.
Below Dan demonstrates several options:
Option 1: Sit into a low chair pose or parallel squat with hips, knees and feet aligned. Extend your arms out in front to help with your balance (or try holding a medicine ball or small weight).
Option 2: Sit into a low squat (Chair pose) and bring your arms and legs together.
Again, Dan demonstrates some serious flexibility and strength by being able to sit this low while keeping his alignment. If your modified Eagle does not look like this please do not be discouraged. Do what you can, moving at your own pace. I am happy to take you through any of your October Five if you have questions. Call or email me or pop in to a class. See you soon!
Anne McCranie owner of Fluid Movement + Massage is a Portland Oregon based personal trainer and licensed massage therapist. To schedule your movement + massage session contact Anne 503-705-4762 Anne@FluidPortland.com