How to do crow posture in yoga? Yoga is a good way for us to lose weight, but yoga also has many postures, and crow style is one of them. I collected and sorted out the information on how to do crow posture in yoga for everyone. Let's have a look.

How to do crow yoga 1 method 1: master crow yoga.

1, prepare for the activity.

Crow pose is a very active action, so you must be prepared before doing this action to ensure that your body is fully mobilized.

2. Find the starting action that suits you.

There are several postures to choose from before moving to the crow:

Start with frog style. This hip opening action is essentially the same as crow style, except that the back is upright. Bend down into a low squat posture, with your feet apart outward and your elbows pressed against the inner thighs.

Start with the front bend. Stand with your legs 5-8 cm apart and bend your waist until your palms touch the ground. If you feel tired, you can bend your knees slightly.

3. Keep your hands close to the ground, and the distance between your hands is shoulder width or slightly wider.

Open your fingers. This will enhance your stability in this position. If you feel much more comfortable, you can converge your fingertips slightly inward.

You can keep your arm straight with a wristband if necessary.

4. Put your knees on the triceps.

Bend your elbow slightly, lift your toes, try to rest your knees on the triceps, and then lift your knees as far away from your elbows as possible. Imagine you're trying to put your knees under your arms!

Remember to "squeeze" these parts: squeeze the inner thigh to make it close to the sides of the body, squeeze the calf to make it close to the upper arm, and tighten the abdominal muscles inward.

To make it easier to turn the action into a crow, you can stand on the mat. This will improve your position and make it easier for your knees to rest on your upper arms.

5. Look ahead.

One of the keys to mastering crow movement is to keep your eyes straight ahead. If you look down at your hands or turn your back on your feet, your body will easily lose its balance and fall.

Try to concentrate on the point about one meter in front of your hands. Keep your eyes steady and look straight so as not to oppress your neck.

If you are afraid of falling, put a pillow or blanket on the ground. In case you fall, you can land on something soft.

6. Lift one foot off the ground first, and then lift the other foot.

The center of gravity leans forward, the knees slowly lean on the triceps, and the feet are raised. Don't try to finish the crow action at once, lean forward gradually until your feet leave the ground.

If you are nervous, slowly lift one foot at the beginning of practice, then put it down, then lift the other foot, and then try to lift both feet at the same time when your physical strength and balance feel better.

When your feet leave the ground, keep your feet together and your heels as close to your hips as possible.

7. Straighten your arms and lift your back.

After you learn crow pose and can keep it for a few seconds, you can make some adjustments to make the action more perfect.

Stretch your arms as far as possible, but don't spread them to your sides.

The back is arched and the abdominal muscles are stretched inward and upward.

Step by step, try to keep this action for one minute. If your wrist starts to hurt, try to transfer more weight to your fingers.

Method 2: Learn more difficult deformation movements.

1, from crow style to three-point nodding upside down.

To complete the movement transformation, you need to tighten your chin so that it is close to your chest and lean forward within a controllable range until your head gently touches the yoga mat.

Slowly lift your legs, straighten them, and point your toes towards the ceiling. The elbows are tightened inward, close to each other, and the thighs are forced together.

Return to the natural state according to the action sequence from back to front.

2. From crow style to Chatulanka style (crocodile style).

Make sure you lie on the yoga mat at the beginning of the action.

Lift your back, hips and heels and straighten your legs.

Next, inhale and lift, exhale and fall.

3. Try the side crow pose.

Side crow is a more advanced movement deformation. It requires a greater degree of body distortion and the ability to mobilize the whole body to complete. To complete this pose, what you need to do is:

Start with the magic chair, then lean forward and twist your body so that the triceps of your right arm rest on the outside of your left knee (and vice versa).

Lower your hips to the ground. Keep your knees forward, keep your palms parallel, and put them on the ground on your left hand side.

Bend your elbow, keep it tense and stable, and don't open it to both sides. Lift your toes and lean forward. One knee is folded on the other, leaning against the left triceps.

When you feel ready, lift your toes to complete this side crow pose. Remember to squeeze your thighs together and distribute your weight evenly through your palms and fingertips.

Put your eyes half a meter ahead or to one side.

skill

When you try to do crow yoga, you can put your forehead on the mat.

warn

Wrist or shoulder injuries, carpal tunnel syndrome patients or pregnant women are not recommended to try crow action.

You need to prepare

yoga mat

Spacious and open space

Cushion or pillow (optional)

Gasket (optional)

Wrist band (optional)

How to do crow posture in yoga 2 crow practice in yoga;

1, feet open, hip breadth, toes pointing to the ground; Keep your arms straight forward and squat slowly until your thighs are parallel to the ground. Return to the standing position.

2. Stand feet apart on the floor, slightly wider than the hip distance (feet stand on the edge of the yoga mat); From the action of squatting until the buttocks almost touch the ground; Fix your hands on the floor with blankets or heavy objects; Slowly straighten your legs, lower your head between your knees and repeat the above actions.

3. Enter the squat, with toes pointing to the ground and feet perpendicular to the ground; Put your arms between your knees, hold your palms on the ground, open them to shoulder width, and put your elbows close to your sides; Excessive ankle force, keep your knees under your arms; Lift one foot off the ground, let the heel touch the hip as much as possible, and then return to the mat. Repeat the action and gradually master the flow of the center of gravity.

The main thing is to watch more yoga videos and practice more.