Energizing Crow Flow: Trust and Lift
Duration60 minLevelIntermediatePeakCrow Pose (Kakasana)ThemeTrust and Lift
A 60-minute intermediate vinyasa flow designed to build heat, activate the core, and prepare the body for Crow Pose (Kakasana). The sequence focuses on core integration, hip flexion, and wrist conditioning, culminating in an exploration of the peak arm balance.
01Grounding & Centering
Establish presence, introduce the theme, and begin to warm up the spine and wrists.- 180s
Seated PoseSukhasana
- ›Find a comfortable seat, rooting your sit bones into the mat.
- ›Elongate your spine, stacking vertebrae one on top of the other. Allow your hands to rest gently on your knees.
- ›Close your eyes and bring your awareness to your breath. Introduce the theme: 'Trust and Lift.' Trust in your strength, and find the lift from your core.
- 120s
Cat-Cow & Wrist PrepMarjaryasana-Bitilasana
- ›Transition to a tabletop position. Inhale to drop your belly and lift your gaze for Cow. Exhale to round your spine and press the mat away for Cat.
- ›After several rounds, return to neutral. Turn your fingers to face the sides of your mat and gently rock side-to-side.
- ›Turn your fingers to face your knees, palms down, for a deeper wrist stretch. If comfortable, flip your hands so the palms face up, fingers pointing to your knees.
02Warm-up & Activation
To build heat and activate the core and hip flexors in preparation for the main sequence.- 60s
Downward-Facing DogAdho Mukha Svanasana
- ›Tuck your toes and lift your hips up and back. Spread your fingers wide, pressing firmly into your palms.
- ›Pedal out your feet, bending one knee and then the other to open the hamstrings.
- ›Gaze towards your navel or between your feet.
- 90s
Plank and Core ActivationPhalakasana
- ›Inhale, shift your weight forward into a strong Plank Pose. Your body should form a straight line from head to heels.
- ›Engage your core by drawing your navel towards your spine. Hold for 3 breaths.
- ›Begin Plank Shoulder Taps. Keeping your hips as still as possible, tap your right hand to your left shoulder, then left hand to right shoulder. Repeat for 5 rounds.
Modifications
- – Drop your knees to the mat for support.
- 30s
Low LungeAnjaneyasana
right side
- ›From Down Dog, step your right foot between your hands. Keep your back leg engaged or lower the knee to the mat.
- ›Sink your hips forward and down to feel a stretch in the left hip flexor.
- ›Gaze forward.
- 30s
Low LungeAnjaneyasana
left side
- ›Step back to Down Dog. On your next inhale, step your left foot between your hands.
- ›Sink your hips forward and down to feel a stretch in the right hip flexor.
- ›Gaze forward.
03Sun Salutations
Generate internal heat, warm the major muscle groups, and establish a steady vinyasa rhythm.- 180s
Sun Salutation ASurya Namaskar A
- ›Flow through three rounds of Sun A to build heat and synchronize breath with movement.
- 180s
Sun Salutation B (with Warrior I)Surya Namaskar B
- ›Flow through two rounds of Sun B, moving from Down Dog to Warrior I on each side. Focus on a strong foundation and engaged core.
04Creative Series: The Build
A ladder flow to build heat and muscle memory, focusing on hip opening and leg strength to prepare for Crow Pose.- 60s
High Lunge to Warrior IIAshta Chandrasana to Virabhadrasana II
right side
- ›From Down Dog, inhale right leg high, exhale step through to High Lunge, arms reaching up. Exhale, pivot your back foot and open your arms to Warrior II. Gaze over your front fingertips.
- 60s
Reverse Triangle (Reverse Warrior)Viparita Virabhadrasana
right side
- ›From Warrior II, inhale and reach your front (right) arm up and back, sliding your back hand down your rear leg. Keep the front knee bent at 90 degrees and lengthen through both side bodies. Gaze up past your right fingertips.
- 90s
Pivot to Revolved Crescent LungeParivrtta Anjaneyasana
right side
- ›Cartwheel your hands down to frame your front foot, then pivot to the back of your mat so your right foot is now your back foot and your left foot steps forward into a High Lunge facing the rear.
- ›Bring hands to heart center, inhale to lengthen, exhale to twist your torso to the left, hooking your right elbow outside your left thigh.
- ›Press palms together and gaze over your left shoulder. Keep the back leg strong and lifted.
- 60s
Lizard PoseUtthan Pristhasana
left side
- ›Release the twist and frame your front (left) foot with both hands on the inside of the foot.
- ›Lower onto your forearms or stay on hands, allowing the front hip to open.
- ›Soften through the jaw and breathe deeply into the outer left hip.
Modifications
- – Stay high on the hands or use blocks under the forearms.
- – Lower the back knee for support.
- 45s
Garland PoseMalasana
- ›Walk your hands inside your front foot and pivot to face the long edge of your mat, stepping your feet to the outer edges in a wide squat.
- ›Bring hands to heart center and press elbows against inner knees to open the hips.
- ›Lengthen the spine and feel the connection to the ground — a direct preparation for Crow.
- 30s
Vinyasa Flow
- ›Plant your hands, step or jump back to Chaturanga, flow through Upward-Facing Dog, and meet in Downward-Facing Dog.
- 210s
Repeat Creative Series (Other Side)
left side
- ›Repeat the entire 'Build' sequence on the other side, starting with High Lunge on the left and pivoting back of mat to right-side Revolved Crescent and Lizard.
05Peak Pose: Crow Prep & Play
To directly prepare for and explore the peak pose, Crow, using modifications to ensure accessibility.- 60s
Boat PoseNavasana
- ›From a seated position, lift your legs and torso to form a 'V' shape. Keep your chest lifted and spine long.
- ›Reach your arms forward, parallel to the floor. For more challenge, lower to Low Boat (Ardha Navasana) and then rise back up.
Modifications
- – Keep your knees bent or hold the backs of your thighs.
- 60s
Supine Crow
- ›Lie on your back. Draw your knees towards your armpits and press your hands towards the ceiling as if pressing into the floor.
- ›Round your upper back, lifting your head and shoulders off the mat. Feel the intense core contraction. This is the shape you'll make in the arm balance.
- 240s
Crow PoseKakasana
- ›From Garland Pose, plant your hands shoulder-width apart. Rise onto the balls of your feet and place your knees high up on your triceps.
- ›Begin to shift your weight forward, keeping your gaze slightly ahead of your fingers.
- ›Lift one foot off the floor, then maybe the other, drawing your heels towards your seat. Trust your hands, lift from your core.
Modifications
- – Place a block under your forehead for support.
- – Practice lifting one foot at a time to build confidence.
06Cooldown
To neutralize the spine, release the hips and back, and gradually lower the heart rate.- 60s
Bridge PoseSetu Bandhasana
- ›Lie on your back with knees bent, feet flat on the floor. Press into your feet to lift your hips. This provides a gentle counter-stretch to the forward folding of Crow.
Modifications
- – Place a block under your sacrum for a supported bridge.
- 120s
Supine Spinal TwistSupta Matsyendrasana
- ›Hug your knees into your chest, then gently drop them to one side as you gaze over the opposite shoulder. Hold for 5-8 breaths and repeat on the other side to neutralize the spine.
- 60s
Happy BabyAnanda Balasana
- ›Draw your knees towards your armpits, grabbing the outsides of your feet. Gently rock side to side if it feels good, releasing any remaining tension in the hips and low back.
07Savasana
To facilitate deep relaxation, integration of the practice, and stillness of the mind.- 420s
Corpse PoseSavasana
- ›Extend your legs long, allowing your feet to fall open. Rest your arms by your sides with palms facing up.
- ›Release control of your breath and allow your body to absorb the benefits of the practice. Rest here in stillness.
Teaching notes
- — Emphasize the 'gaze forward' cue in Crow Pose to prevent tumbling.
- — Remind students that the power comes from core lift, not just arm strength.
- — The block is a great confidence-builder for those hesitant to put weight into their hands.
- — Celebrate the effort, not just the full expression of the pose.
- — In the Creative Series, call the pivot to the back of the mat clearly — students will need a heads-up before transitioning from Reverse Triangle into Revolved Crescent.