Intermediate Group Class

Crow Pose
In this practice we are thinking about the sternum and the two pectoral muscles: pectoralis major and pectoralis minor. Pec major is broad, superficial and more horizontal in direction. Pec minor is narrow, deep and more vertical in direction, especially when the arms are raised. Consider the following actions in each of the poses:
  • Deepen the sternum into the body, widening it as you do and broadening the back body behind it.
  • Widen pec major outwards across the collarbones towards the front armpit.
  • Lengthen pec minor towards the front armpit.

The sequence is a simplified version of this week’s Practice Lab.

The Sequence:

Supta Baddha Konasana (Reclined Bound Angle Pose)
• Lie back over a bolster arranged across the back.

Utkatasana (Furious Pose)
• Do the pose with a block between the thighs.
• Set yourself up close to a wall so that you can place your elbows and forearms on the wall without leaning forward any more than you would normally be in the pose.

Utthita Hasta Padangusthasana 1 (Extended Hand to Big Toe Pose 1) with the raised foot at the rope wall or on a ledge
• First raise the arms, then fold forward.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with feet apart

Parshvottanasana (Intense Side Stretch Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Vrkshasana (Hand Stand)

Uttanasana (Intense Stretch Pose) with feet apart

Adho Mukha Vrkshasana (Hand Stand)
• Practice kicking up with the second leg.

Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Place the hands under the shoulders as if going up into Urdhva Dhanurasana (Upward Bow Pose) and belt the elbows to keep the upper arms parallel.
• Place a sandbag along the sternum.

Mayurasana (Peacock Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Place the hands under the shoulders as if going up into Urdhva Dhanurasana (Upward Bow Pose) and belt the elbows to keep the upper arms parallel.
• Place the sandbag across the sternum, approximately over the area where you were placing your elbows in Mayurasana.

Mayurasana (Peacock Pose)

Malasana (Garland Pose)
• Support the heels on a wedge or blankets.
• Put a belt around the body and the knees to act as a sling to support the legs. Release the inner thighs and widen the hip creases.

Bakasana (Crow Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Bakasana (Crow Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose) over a bolster
• Hold for 5-10 min.

Viparita Karani (Upside Down Pose)
• Hold for 5-10 min

Shavasana (Corpse Pose)


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