Hello My Beautiful People, and welcome to Day 2 of the #NAMASTESTRONG Yoga Challenge. Yesterday was a great toner day for all of our core muscles with  Plank Pose. Today we’re going to kick it up a notch. Don’t worry if you feel like your going to fall on your face; I felt that way too, but I didn’t.

Crow Pose


  • Tones the abdominal wall.
  • Builds your endurance and focus.
  • Strengthens your abdominal organs to aide in lower back pain and indigestion.
  • Stretches and strengthens your back and arms.
  • Stretches and strengthens your inner thighs.
  • Opens the groin.
  • Strengthens your wrists.

How To Crow Pose:

  1.  Step your feet about as wide as your mat into Mountain pose, with your hands by your sides.
  2. Bend your knees and lower your hips,  like you’re coming into a squat. You want to separate your thighs so they are slightly wider than your torso. Keep your feet as close together as possible.
  3. Drop your core slightly forward and bring your upper arms to the inside of your knees. Press your elbows along the inside of your knees and bring your palms to the mat, keeping them about shoulder-distance apart. Spread your fingers and press evenly across both palms and through your knuckles.
  4.  Lift the hips and bring your shins to balance on the back of your upper arms. Draw your knees in as close to your underarms as possible.
  5.  Lift onto the balls of your feet as you lean forward. Round your back and draw your abdominal muscles in firmly. Keep your tailbone tucked in toward your heels.Look at the floor between your hands or at a point even more forward, if possible.
  6.  As you continue to lean forward, lift your feet off the floor (or one at a time) and draw your heels toward your buttocks. If it’s difficult to lift both feet at the same time, try lifting one foot and then the other. Balance your torso and legs on the back of your upper arms.

* Hold this pose for up to 1 minute. Try to keep your knees and shins hugging tightly inward toward your armpits. Keep your forearms firm toward the midline of your body. If you can, touch your big toes together. Focus on your breathing.*


  • If it’s difficult for you to lift your feet from the floor, place a yoga block to help with balance. Come into Garland Pose on a yoga block or other firm object. This sets your feet a few inches off the floor, making it slightly easier to attempt the pose.
  • For a more advanced stretch you can go directly from Crow Pose into headstand.

 A Matr3Moni Reminder:

“NO MATTER WHAT, it’s your body and your choice.”

Please be careful while practicing; If you have prior injuries be extremely mindful of every movement and how it effects your body. By now you know your body and the difference between your pain and your stretch, so again, be careful.

Along with being mindful while practicing, you also have to be mindful of what is going on in the inside of your body and mental/spiritual realms. You can work your body in such a positive way and still counter the positive vibes by not having healthy habits and/or awareness.

Like they say “If you don’t use it, you will lose it.” So stay hydrated, yoglax daily, and exert positive spiritual awareness. I know you can transform into that person on the other side of today. Let’s take it day by day together. Jah Guide.

2 thoughts on “#NAMASTESTRONG Day 2- Crow Pose

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