@yoga_whisperer on Fire Crow 🔥
How to: Fire Crow 🔸🔶🔸entry from Firefly Pose 🔶🔸🔶
🗝Key Point: In bakasana/crow pose, your bottom is lifting upward. In tittibhasana/firefly your bottom is rooting downward. In this hybrid pose, you must find balance in the middle. Hugging into the midline and engaging core strength is a must to sustain any kind of hang time in flight.
Warm up with a well rounded practice. Focus on opening hips and hamstrings. And, please be sure to warm up your wrists.
Prepare for flight!
1️⃣Forward fold, feet hip width. Clasp hands behind heels. Wedge shoulders behind calves up toward the back of knees. Get knees as close together as possible. Move hands up behind calves. Work shoulders back further, knees in closer. 🔸🔶🔸
2️⃣Lower hands behind heels, fingers pointing forward. Bend elbows pointing back. Upper arms hug inward making a sturdy base of fully activated upper arms. Lower hips. Lower thighs parallel to the floor. 🔸🔶🔸 3️⃣Shift weight back to hands. Lift heels balancing on tip toes. Engage your core, draw lower belly in and up, lift pelvic floor ((squeeze your lady parts)) Round upper back. Press into fingertips, push floor away. Inner thighs hug into ribs, knees hug into shoulders ((like mad crazy))!
4️⃣Lift your gaze. Lift feet. Cross ankles, one foot over the other. Tone the feet. Meaning: flex & spread toes, press through heel and ball of foot. Hook the toes back. Create a tight connection. Full leg engagement creates the movement: squeeze lift, squeeze lift, squeeze lift! 🔸🔶🔸 5️⃣Extend legs for #tittibhasana powerfully projecting out through legs & feet. Belly can soften a bit here. Arms hug in. Hands press down. Legs hug in. Gaze forward. 6️⃣Draw belly in and up. Lean shoulders forward a bit more over wrists. Lift hips up. Level your legs parallel to the floor for low flying #firefly pose 🔸🔶🔸 7️⃣Bend one knee. Hug calf tight to thigh, heel to hip. Both legs powerfully hugging in & lifting up. 8️⃣Bent knee hugs in to outside of upper arm or up to tricep. Powerfully press, squeeze and lift for full #firecrow flight! 🔸🔶🔸 9️⃣Practice both sides. Enjoy your flight!