Side crow can be performed on it's own or as a transition into eka pada koundinyasana. It's also taught by teachers using either both arms or one arm as the balance point.

side crow option 1

1. Begin in a squat position with your knees and shins together.

2. Keep your knees pointing forward and rotate your torso to the right.

3. Set your palms firmly on the ground shoulder width, about a foot in front of you.

4. Anchor into your palms, lift your hips up, draw your core in and begin to transition the balance of your body: left elbow into your right knee and right elbow towards right waist and ribs.

5. Think "nose toward the ground, butt to the ceiling" in order to lift your feet off the ground.

6. Look forward slightly and lean forward balancing your torso on your arms like a little shelf.

7. Keep hugging your shins in as they can splay apart, and either stay here with bent knees or begin to press both heels toward the side wall.

8. Think Chaturanga arms, drawing shoulder blades onto your upper back and lift up into your core.

Repeat on the left side!

sidecrow option 2

For option 2, repeat the above, but when you set your palms, instead set your left elbow into your right knee and right palm at a slight diagonal and away from your waist.

1. The lift of your hips up is key when you transition to balance primarily on your left arm, versus collapsing forward.

2. Lift your torso up then forward and down, balancing between the line of both arms, your right arm will be free in space, allow both elbows to bend

3. To transition to eka pada koundinyasana, press both heels toward the side wall extending both legs.

4. Keep your bottom leg where it's at and begin to push your top heel toward the ceiling, flexing both feet.

5. Think of kicking up to the ceiling with your top leg instead of just to the back of the room (nose to the ground, heel to the ceiling).

6. Stay active through your legs and feet. This is key in order to balance.

Enjoy this party trick for 5-10 breaths

Exit by either jumping back to Down Dog or rest in Child's pose.

Watch Julia get into both side crow variations:

Not to worry, even those of us with two left feet can learn to (cha-cha) Chaturanga thanks to West 4th ambassador Elle Basten. Here’s her one-two step 10-step breakdown to up your Vinyasa flow.

one-two-cha-cha-cha

1. start by placing your hands on your mat right below your shoulders (in plank)
2. bring the shoulders slightly forward by pressing into the toes and shifting the length of your body forward
3. draw the lower belly in and lengthen your tailbone away to keep your low back long
4. bring your lower ribs up and in towards your spine to keep the middle of your back strong
5. imagine one long straight line from the tip of your tailbone to the crown of your head
6. gaze only slightly forward or straight down to lengthen, keeping the back of your neck long and throat (and airway!) open
7. keep the chest & collarbones broad and open by gently hugging the inner armpits towards one another
8. draw your elbows in line with your shoulders - don’t collapse into the ribs or wing out to the side
9. lower halfway down (bring your knees to the floor if your lower back begins to drop or sag!)
10. ensure that the shoulder heads do not drop below the line of the elbows (they should form a 90-degree angle) - this requires strong triceps! If they do sag, bring your knees to the floor until you can safely make the shift

go with the flow

Need a visual? See Aventura Mall ambassador, Michelle Wong, work through the flow in this video!

Now that you've nailed Chaturanga and Headstand, what other poses would you like a step-by-step breakdown of?

you asked

I was involved in a car accident about 16 months ago, and am now in the long process of healing. The worst of my injuries is a nagging upper back and shoulder injury. Physical therapy and medication has only taken me so far and I wanted a more natural approach, so my doctor suggested yoga as a great way to stretch out those sore muscles and heal. Are there any particular restorative poses you can recommend for the upper back and shoulders?

Thanks so much!
Jenn

kate answers

Hi Jenn.

I love your enthusiasm and your commitment to the healing process. Here are three beautiful, restorative pose that will help in the upper back and shoulders. Enjoy and learn from your healing process.

supported matseyasana (supported fish pose)

This pose opens the chest and extends the thoracic spine (which begins at the bump at the back of your neck). It’s intended to bring muscles back to their natural position and in time, tone, which is great for your recovery.

1. Grab two towels or blankets.
2. Roll them up, making one thicker than the other.
3. Lie flat on your back and place the smaller of the two towels underneath the bra-strap line.
4. Extend your legs and let the feet fall out naturally.

5. Place the thicker rolled-up towel under your head but be careful not to overextend the neck by lifting the chin too high or dropping it too low.
6. Now for blissing out: rest each arm at about a 45-degree angle away from hips and place palms up, allowing your shoulders to drop open. 


Simply breathe and relax. Let that be your mantra! “Breathe, relax.”

salamba balasana (supported child's pose)

1. Place blocks (or books) underneath the two ends of a bolster and come into Child's Pose, with your torso supported by the bolster.
2. Slide your arms underneath the gap between the bolster and the floor, sliding each hand toward the opposite elbow.

If the forearms or elbows don't touch the ground, fill in the space with towels or blankets so that you are supported from the elbows to the fingers. Magic.

garudasna (eagle) - arm variation only

A good one to do when sitting at a desk or in a chair when you have free time.

1. Sit tall in your seat, stretching your arms forward so that they are parallel to the floor and then spread your shoulder blades wide across the back of your torso.
2. Cross the arms in front so that the right arm is above the left, then bend your elbows.
3. Snug the right elbow into the crook of the left, and raise the forearms perpendicular to the floor. The backs of your hands should be facing each other - or as close to as possible.
4. Now draw the elbows away and up in front of the face and at the same time draw the shoulder blades down the back so as not to hunch or create more tension in this area.
5. Close the eyes and breathe into the space between the shoulder blades.

Stay for ten breaths and then swap arms.

So Jenn - enjoy, bliss out and I wish you a healthy recovery.

Kate

more about kate

lululemon Bondi ambassador and yoga teacher, Kate teaches vinyasa style yoga and emphasizes the connection between breath and movement, infusing a natural blend of fun, light heartedness and strength into her sequencing, always encouraging her students to be mindful in their practice and nurture themselves.

Kate’s big, hairy audacious goal (BHAG) is to create the world’s most viewed wellness blog; a rich source for knowledge and inspiration – helpful tools for living more conscious and happy lives.

Her favourite lululemon manifesto quote: Creativity is maximized when you’re living in the moment.

Visit Kate's website at www.thenectar.com.au

you asked

I have been attending yoga classes for 4 months now, and recently the class has added more forward folds than before. I’ve been getting really intense headaches by the end of the class that will continue into the evening. This is something that has just happened since the routine of the class has changed. Why do you think this is? What can I do to prevent the headaches while still keeping up with the class/getting the most out of it? Thank-you!!
- Jennifer

a yogi answers

Interesting.... the most common headaches are just a sign of dehydration so this is where I would begin your inquiry. If you feel your headaches are a direct result of the poses you are doing then something is not working for you. You may be pinching a nerve or just simply cutting the blood flow off which is common in people who hold a lot of tension in their shoulders. Stay present to the tension and stress you may be holding in your shoulders and if these new variations of poses are creating more tension then switch it up. Your breath is an amazing tool to detect if it is tension or not. If you are not able to relax into the moment then your breath with will be short and stifled and odds are you are hardening in the pose. When your breath is flowing with ease, you will find that you can hold your poses and shoulders with less tightness therefore relieving any shoulder tension.
- Kinndli, lululemon Oakville ambassador

what is ask a yogi?

Ask a Yogi is a yoga advice column that is published on Monday, Wednesday and Saturdays. If you have a yoga question for future yoga panels, please email askanexpert@lululemon.com.

In her class, there are always a few moments where students are pushed beyond their limits, and it has nothing to do with a yoga pose.

Danielle creating the space for students to be open.

When Danielle makes her students connect, I am not talking about a simple “hi”, but the point in the class where she tells you to find someone and make eye contact with them -- a little stare-down with a stranger in the class. It may seem easy, but in every class you can see a room full of eyes struggling to stay calm and welcome someone new in. To be able to stop, stare and not be shy to look away is pretty tough!

Every class I walk away holding my head up a little higher and inspired to connect with new people.

Here are the words that the class left with: “Yoga is like life. Sometimes you’re going to get it and sometimes not, but you've got to keep trying.”

Who are you making a point to connect with?

Like your first day of high school, your first kiss, your first day on a new job, or even a first date; there's a sense of excitement, nervousness and curiosity that makes you feel alive. My first yoga class was pretty much scripted to fall along these same 'first time' lines.

A friend of mine convinced me to attend a Bikram class. I come from a team sports background, and flexibility really was never my strong suit. So standing next to my friend - who used to be a dancer - and trying to do a simple forward bend to touch my toes was a bit embarrassing. The class was filled with yogis who easily balanced on one foot and could fold in half with little push (or physical pain).

I felt out of place... for the first 15 minutes.

Then something clicked. As I sat cross-legged - my blood pressure had dropped and I needed a bit of a break - and watched everyone else balance on their seemingly effortless yet completely graceful Dancer's pose, I realized that no one even paid me any mind. The fact that I was taking a break didn't bother them or their practice. Their energy was focused on something uniquely their own, and I was completely relieved and very intrigued.

Do one thing a day that scares you! It doesn't matter how difficult that one thing is, or how much energy it takes. Yoga has profoundly changed my life, and I'm certain it will yours too. Just give yourself that chance to become truly at ease with the energy and realize that you're just one person in this great, big, giant pool that is the universe, and that stepping out of your comfort zone and challenging your body, mind and soul is the only way you'll ever know the greatness you can achieve.

We're not meant for mediocrity, we're meant for greatness. Be great; even if all that means is stepping into your first yoga class and learning the beauty of your first savasana.

Namaste.