Friday, 2 November 2012
The side crow
Like the crow stand, the side crow is an isometric yoga pose. The position will place some demands on your obliques and deep core muscles, as well as developing your hand balancing skills.
Before attempting the side crow, you should aim to achieve level 3 in the handstand push up progression, level 3 in the plank progression, and -of course- you should be able to hold the crow stand for at least 30 seconds.
Unlike the crow stand, the risk of face planting is much reduced, so you will probably not need to protect your head with a pillow.
Lying sideways on the floor, cross your ankles together, and place one hand in the gap between your thighs.
From this position, simply raise yourself on your forearms, propping the weight of your upper thigh on your elbow.
The more bent your knees are, the easier the position will be to hold. To increase the difficulty, simply try to straighten your legs.
Start with a few seconds, and gradually build up to a minute or so.