Yoga crane pose

How to Crow Pose & Crane Pose | Arm Balance

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today we’re going to learn crow and

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crane pose the difference between the

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two poses is bent and straight arms I’ll

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teach you both but just take what works

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for you today before we begin make sure

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that you’ve warmed up properly try any

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or all the warm-ups that I’ve listed on

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the screen or in the info I picked these

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videos specifically to prepare you for

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your crow and crane practice and once

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you’re warmed up hold each of the next

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five preparatory poses for one to three

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minutes each to prepare your wrists

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shoulders and hips starting with the

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traditional child’s pose to relax your

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hips and soften the spine breathe deep

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and completely soften the whole body

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down dog is a great place for you to

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incorporate your yogi hands spread your

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fingers out evenly ground down through

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all of your knuckles and imagine your

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palm is a suction cup draw the center of

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your palms up engaging your hands like

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this strengthens your wrists and

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forearms but don’t forget to press your

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chest towards your thighs to open and

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strengthen your shoulders baddha

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konasana has two parts for the first

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part pull your heels in towards your

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hips ground your sits bones and working

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with your breath inhale to lengthen your

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spine sit up tall and exhale to soften

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your hips and ground your thighs for the

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second part of baddha konasana create

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some space between your heels and hips

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fold over your legs and use your deep

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breath to lengthen your spine and fold a

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little deeper crow prep is a deep squat

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that prepares you for crow pose by

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improving the flexibility in your hips

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and spine bring your feet close squat

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down low thread your hands through your

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knees and around your ankles to grab

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your heels tuck your chin and round the

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back

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the final preparatory pose is baby crow

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just practice for a couple of minutes

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and remember that it doesn’t matter

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where your feet are just enjoy the

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process of learning how to shift your

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weight into your arms and engaging your

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core when you’re ready to try crow or

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the more advanced variation crane pose

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place your yogi hands shoulder distance

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apart on the mat bend your elbows

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directly back like chaplet on the arms

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come up to your tippy-toes and place

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your knees way up into your armpits so

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your shins can rest on your triceps set

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your gaze out in front of you and keep

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it there the entire time for balance

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shift your weight forward and engage

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your core as much as you can to bring a

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lightness to your hips and legs you’re

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welcome to stay here or go deeper by

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lifting just one foot up if you feel

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steady try lifting the other foot and

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bring your big toes to touch behind you

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hold wherever you are for five to ten

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slow breaths this is crow pose if you

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want to go deeper and move into crane

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pose then slowly start to straighten out

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your arms keeping them strong and flex

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to avoid hyperextending your elbows take

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only what works for you today you can

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always try again tomorrow or the next

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day and you might shake a lot I know I

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did the first few times I tried crane

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pose but each time you practice you’ll

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get stronger

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when you’re ready to come out try

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lowering down into crow first then

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gently place your feet back down on the

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mat shake out your hands stretch your

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wrists and take any resting pose to calm

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your breath and heart rate before you

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try again

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practice often to improve your upper

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body and core strength share your crow

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or crane pose with me by using the

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hashtag Sarabeth yoga and let me know if

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you need any extra helper tips I’ll see

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you guys in one week for our next arm

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balance fallen angel until then you guys

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have a wonderful day thanks for watching

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you

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