Hello My Beautiful People! Today’s pose, Crow, teaches us to practice and constantly dig deeper for setting and reaching goals.

Crow Pose is not for the light-hearted, but perfect for getting your body energized and ready to take off this week. Set the bar high in this pose. Stay mindful in your wants, go farther than last time but stay focused in what you’re doing. Breathe deeply.  Find your focal point and focus some more.

Once you master crow pose, trying other modifications like baby crow, or flying crow help you to maintain your focus as you add dimensional force (extra movements and mindfulness).

Step By Step Crow Pose:

  1. Step your feet about as wide as your mat into Mountain pose, with your hands by your sides.
  2. Inhale, then bend your knees and lower your hips as if you’re going 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. Inhale, 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 them evenly across both palms and through your knuckles (This helps give you the balance you need).
  4.  Exhale, Lift your hips, and bring your shins up 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 on the ground, if possible.
  6.  As you continue to lean forward, lift your feet off the floor (or one at a time) and draw your heels in toward your buttocks. Balance your torso and legs on the back of your upper arms. Hold here for  4-8 breathes. 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 and keeping your body aligned.
  7. Release by placing feet on the mat and coming into a slow plnk or standing forward bend. find which is easier for you but try not to jump to either side and if you fall, dont be afraid of the fall.


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 affects 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. Do not fight against yourself, find ways to incorporate wellness habits into your daily activities. Start trying new activities that engage all of your core muscles and then some that you didn’t know you weren’t working already.

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