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P-urpose

Crow Pose Preparation Sequence

StrengthVinyasa45 minIntermediate

Crow needs three things: wrists that are ready for weight, a core that can round and lift, and hips that fold deeply. This class trains each before the attempt.

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The sequence

≈ 47 min including transitions

01Arrive3 min

  1. 1Easy Seat1:30 min
  2. 2Seated Side Bend4 breathsRight
  3. 3Seated Side Bend4 breathsLeft

02Warm up5 min

  1. 4Wrist Release5 breaths
  2. 5Cat–Cow8 breaths
  3. 6Bird Dog4 breathsRight
  4. 7Bird Dog4 breathsLeft
  5. 8Forearm Plank5 breaths
  6. 9Low Lunge5 breathsRight
  7. 10Low Lunge5 breathsLeft
  8. 11Downward-Facing Dog5 breaths

03Sun salutation A× 3 rounds4 min

  1. 12Mountain1 breath
  2. 13Upward Salute1 breath
  3. 14Standing Forward Fold1 breath
  4. 15Halfway Lift1 breath
  5. 16Plank1 breath
  6. 17Four-Limbed Staff1 breath
  7. 18Upward-Facing Dog1 breath
  8. 19Downward-Facing Dog5 breaths
  9. 20Halfway Lift1 breath
  10. 21Standing Forward Fold1 breath
  11. 22Upward Salute1 breath
  12. 23Mountain1 breath

04Sun salutation B× 2 rounds5 min

  1. 24Chair3 breaths
  2. 25Standing Forward Fold1 breath
  3. 26Halfway Lift1 breath
  4. 27Plank1 breath
  5. 28Four-Limbed Staff1 breath
  6. 29Upward-Facing Dog1 breath
  7. 30Downward-Facing Dog3 breaths
  8. 31Warrior I3 breathsRight
  9. 32Vinyasa4 breaths
  10. 33Warrior I3 breathsLeft
  11. 34Vinyasa4 breaths
  12. 35Halfway Lift1 breath
  13. 36Standing Forward Fold1 breath
  14. 37Chair3 breaths
  15. 38Mountain1 breath

05Standing flow13 min

  1. 39Three-Legged Dog2 breathsRight
  2. 40Knee-to-Nose Plank3 breathsRight
  3. 41High Lunge5 breathsRight
  4. 42Warrior II5 breathsRight
  5. 43Vinyasa4 breaths
  6. 44Three-Legged Dog2 breathsLeft
  7. 45Knee-to-Nose Plank3 breathsLeft
  8. 46High Lunge5 breathsLeft
  9. 47Warrior II5 breathsLeft
  10. 48Vinyasa4 breaths
  11. 49Warrior II5 breathsRight
  12. 50Extended Side Angle5 breathsRight
  13. 51Triangle5 breathsRight
  14. 52Vinyasa4 breaths
  15. 53Warrior II5 breathsLeft
  16. 54Extended Side Angle5 breathsLeft
  17. 55Triangle5 breathsLeft
  18. 56Vinyasa4 breaths
  19. 57Chair6 breaths
  20. 58Revolved Chair5 breathsRight
  21. 59Revolved Chair5 breathsLeft
  22. 60Goddess5 breaths
  23. 61Garland6 breaths

06Crow preparation4 min

  1. 62Side Plank4 breathsRight
  2. 63Side Plank4 breathsLeft
  3. 64Boat5 breaths
  4. 65Garland5 breaths
  5. 66Crow3 breaths
  6. 67Child’s Pose4 breaths
  7. 68Crow3 breaths

07Cool down7 min

  1. 69Bound Angle8 breaths
  2. 70Seated Forward Fold8 breaths
  3. 71Head-to-Knee8 breathsRight
  4. 72Head-to-Knee8 breathsLeft
  5. 73Reclined Figure Four6 breathsRight
  6. 74Reclined Figure Four6 breathsLeft
  7. 75Supine Twist6 breathsRight
  8. 76Supine Twist6 breathsLeft
  9. 77Happy Baby6 breaths

08Final rest5 min

  1. 78Final Rest5 min

A planning aid for qualified or appropriately trained teachers. Offer options, and adapt to the health, injuries, pregnancy and experience of your students. Pose notes are general considerations, not medical advice.

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