CROW POSE STRENGTHENERS The first of two videos this week focusing on #crowpose (#bakasana). As well as just practicing your poses, it’s important to target and strengthen the individual muscles to enable them to cope with your regular practice and reduce the risk of injury. Together @finolaphysio and I have come up with some drills specific to crow pose. . @finolaphysio is showing the modified version of the drills, and you can also get more details about what muscles are being targeted with each drill. Below I’m explaining how to do these drills well and why they’ll help your crow pose. . ✨LEG LIFTS x10 This targets the #hipflexors which are vital for working with your core to help keep your legs in position for crow. Exhale to lift the leg up and over the block. Keep lifting out of the waist to keep the spine nice and long. If you are struggling, try sitting on a block or cushion and lower the height of the object to give your hip joint more space for movement. . ✨PUSH UP TO SIDE PLANK X 5 Having strength in the back of the arms and the #obliques will add to your stability in crow pose. Strengthening each of the main muscles involved means that no muscle will have to overcompensate for a weaker muscle meaning you can get more out of your practice and hold poses for longer before fatigue. . ✨RECLINED SCAPULA PUSH UPS x10 Works the #serratusanterior muscle and #core which helps to stabilise the shoulder blades and spine to help you hold a steady position. Keep your elbows straight and as you exhale push the hands up towards the ceiling drawing your shoulder blades away from the spine. Inhale to draw the shoulder blades back in towards the spine. My knees are further away from me to bring more demand into the core. . ✨CROWBUGS x 10 Works the abdominals, the hip flexors and the core generally (remember to pull in the lower stomach muscles, ribs and pull up the pelvic floor to truly engage your core). Strong hip flexors and core muscles are vital for being able to hold your crow pose. Inhale to prepare, then exhale engaging the core (as above) as you lower the legs towards the floor without your spine overarching or flattening, and without your stomach doming.