Pose of the Week: Crow

Crow

Crow

BAKASANA

Benefits of the pose:

  • Strengthens Upper Arms & Wrists
  • Increases Focus
  • Works Core
  • Stretches Upper Back
  • Tones Abdominal Organs

Asana Breakdown:

To get into this pose, begin in malasana firmly place your hands directly in front of you. Rooting down through your first three knuckles, begin to lift up onto the balls of your feet. As a beginner, you can begin to rock back and forth hear. Perhaps, holding the pose for only a second or two and then coming back to the ground. Allow the knees to draw in closely to the armpits as the shoulders move over the wrists, aligning with the middle finger. Draw your feet close to your glutes as you begin to work towards gradually straightening the arms. Once the arms are completely extended, you move from Crow to Crane! ❤

Pose of the Week: Upward Facing Dog

Photo Credit: Lily Russo

Upward Facing Dog

URDVHA MUKHA SVANASANA

Benefits of the pose:

  • Strengthens arms, shoulders & wrists
  • Stretches spine, lungs & shoulders
  • Tones stomach muscles
  • Helps relieve mild depression and fatigue
  • Opens chest

Asana Breakdown:

To get into this pose, begin in low cobra. Firmly press your hands into the ground as your arms lengthen. Draw shoulder blades onto the back as the collar bones begin to lift and spread. Feet are together, big toes touching, tops of the feet touching the ground. Hips, thighs and shins are off the mat. Chin can gently tilt towards the ceiling.

Sources:

“Upward-Facing Dog.” Yoga Journal. Cruz Bay Publishing, n.d. Web. 5 Nov. 2015.