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30 days of yoga with hipS-sister - DAY 28

DAY 28. Read to the end for your challenge/question of the day

Postures continued…

This posture is said to resembles a crow. Practicing it strengthens your upper body, arms and wrists by taking your whole body weight onto your hands. Many people are afraid of falling forward in the pose, but if you can stay in down-facing dog for 10-15 breaths, then you are probably strong enough to hold this posture. You may even find the crow easier than it looks!

crow1. Start in a squatting position with your knees, ankles and hips slightly turned out. Press your elbows gently into your inner knees and bring your palms together in the middle of your chest. Extend your spine and lift your chest. Take a few breaths.

2. Place your hands flat on the floor in front of you. They should be slightly turned in toward each other. Keep your hands flat and lift your knees up so that they are level with your shoulders. You will need to be on tiptoes to do this. Let your arms bend slightly and your elbows point outward.

3. Place your inner knees on to the upper part of your arms and gently rock your weight forward. Gaze ahead rather than down at your hands. Transfer your weight smoothly from your feet onto your hands. Balance. Breathe. Come down slowly, with control.

* Don’t jump into this posture; move slowly to transfer the weight from your feet to your hands. Trust yourself to find your balance.

Day 28 challenge:
Today marks our last posture together. We have two days left on this journey where we will look at meditation and the vital breath. We hope you’ve enjoyed being on this journey with us and have hopefully learned a few things about Yoga and perhaps about your relationship with your body. We chose the crow as our last posture since it tends to look daunting to most and offers a wonderful sense of accomplishment once you are able to get into pose. Try it, you may be surprised at what your body can do! Will you continue to learning and practice yoga? Can you commit to a few hours a week set aside for yourself?
Share with us in the comment box below.
All participants’ names will be entered in our 30 days of yoga with hipS-sister draw Oct. 1st.


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