H&M HOW TO DO THE ONE-LEGGED CROW

HOW TO DO THE ONE-LEGGED CROW

Pose like pro, do the one-legged crow. To master this advanced position you need experience, arm strength – and confidence.

DIFFICULTY: 5 OUT OF 5

The one-legged crow is one of the most difficult poses in yoga and demands that you have a lot of balance, core and upper body-strength. Before you try the pose you should have spent a lot of time building strength through other, easier poses, or in the monkey bars at the gym. 

Don't work yourself up if you don't manage it right away. The one-legged crow isn't only about strength – it's also about patience and giving it time. That said, this is yogi and H&M Sport ambassador Patrick Beach guide to the notoriously difficult pose, in three steps.

STEP ONE
Start in plank pose, then bring your knee to your chest and hold it as far away from the ground as you can for 15 seconds.

STEP TWO
After 15 seconds, reach the same leg out and up to the sky. This is the three-legged dog pose. If you're not ready to go crow – stay here and call it a day. If you're up for the challenge, keep reading. 

Once you’re in three-legged dog pose, drop your head and stow it between your elbows with your eyes looking at your feet. Your leg is still lifted.

STEP THREE
Bring the lifted leg to your tricep muscle on the same side and hold it there. If you can, bend your elbows and curve your chest out. Look past your hands and see if can lift your back foot off the ground. 

 

Find more workout tutorials with Patrick Beach and Amanda Bisk here. Get to know Patrick Beach here.

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