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Summer of Core Day 11: Upside Down Crow

Getting away from our time with plank and side plank (though not saying goodbye entirely), today we focus on defying gravity with Upside Down Crow.

If you have ever come into or attempted crow/crane pose, bakasana in Sanskrit, you know it takes a good deal of core strength to hold it strong, to get those hips lifted. Going upside down for crow really helps you feel the deep core muscles used to support bakasana.

Let’s Do It

  • Lie on your back and bring your knees into your chest.
  • Like going into Happy Baby, pull your knees out toward your shoulders.
  • Bring your heels together, your toes out so your feet are in a V.
  • Stretch your arms long, palms facing in, so your hands reach toward your feet.
  • Inhale, and as you exhale, lift your chest, shoulders and head from the ground and reach your hands through your feet, keeping your heels together.
  • Inhale to lower.
  • Repeat at least three rounds.
  • Hold on your last round for one to two full rounds of breath.
  • Relax on your back with a full-body stretch, reaching your arms overhead and your legs long on the mat.

Something to Think About

As we move through this month of core work, do what you can. Don’t worry if you’re not practicing every day, maybe you miss a week. That’s OK. But if you can get some of these moves in a few times a week, that’s great.

You can create a new morning routine, throw in a 30-second plank while you’re waiting for your coffee to cool down. Or try a few reps of flowing boat while you’re watching your favorite show in the evening. Get your family into it! Your kids, like mine, might take you up on how long they can hold plank!

I’d love for you to feel stronger and more stable in your core. Your yoga practice and your whole body will thank you!

Have a great day!

~ Shoshana

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About Shoshana Hebshi

I write about what interests me, which could be anything from a scrap of mossy wood to a revolution. Mom to twins, Californian living in the American Midwest, wife of fledgling physician and the daughter of an Arab and a Jew.

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