Crow Flow

OBJECTIVES
● Strengthens entire body particularly core, arms, and shoulders
● Improves scapular and spinal stabilization
● Improves flexibility in spinal muscles, hamstrings, and calves
● Develops balance and control

EXERCISE
● Downward dog position, palms flat, arms and legs straight, feel hip distance, hands just outside of shoulders, pressing hips high, head and neck released

● Walk feet forward and begin to squat, bringing knees high up to the backs of the arms. Shift weight forward to hands, draw navel in deep as feet lift the floor to balance.
Spine stays round, heels close to tush.
Hold a few breaths.
Swiftly shoot legs back to a low push up bending elbows, spine stays straight and long. Pause.
Rolling over tops of feet, lift the spine long into extension, chest up, shoulders down, thighs lifted off floor.
Return to downward dog position by lifting hops high and drawing navel in.

● Natural breathing

1-2 times

CUES
● Navel in
● Shoulders down
● Slow and controlled movement