Soar Your Crane Pose.A Lesson in Mastering the Crane.Crane Pose is a beautiful looking move that is just a push up away from the Crow Pose. If you have been diligently working on the Crow Pose from last week's post I am sure that you are ready to get your Crane to soar. In my last post I described the difference between the Crow and the Crane Pose. To be clear, I consider the Crane pose to be one of which the arms are straightened and the knees tucked in and up as close to the shoulders as possible. I know you saw it last article but here is another pic of you know who in the Crane Pose.
I have worked with many people in progressing towards the this pose. While almost anyone can achieve the Crow Pose, not everyone can comfortably hold the Crane Pose. One issue that will arise when transitioning into this pose is not being able to attain proper core activation. In other words, you need to have strong abs and hip flexors in order to draw your knees up and in to your shoulders. The following exercise is one that I have used with my clients in helping them get their crane to soar. Not to mention get you a ripped set of abs in the process. The Proper PositionIn order to perform the final exercise properly we need to establish the proper starting posture.Start in a push up position with your heels and legs together. Squeeze your buttocks and leg muscles as tight as you can while keeping your rear end from raising up in the air. Next, round your back by pushing away from the floor and pushing upwards with your back. Your abs should be flexed and your head down. Here is a picture of the proper position. For this position I turn my hands slightly out to the side in order to take some of the pressure off of my wrists.
The MovementAgain, while in a push up position with hands on the ground, place your feet up on a balance ball. Make sure to keep your shoulders slightly forwards of your hands. In other words, lean forward. Your back should be rounded with your gluts squeezed tightly just like in the next photo.
Keep this position and now bring your knees into your chest as tightly as you can. This is of course a great ab exercise. However, we are strengthening our hip flexors by drawing inwards and holding this position. The balance ball allows us to do this in incremental progression. This will help us with the Crane and ultimately the One-Legged Crow and Crane.
Start this movement with your feet towards the back of the ball at the beginning and pull the ball in as you exhale.
Gradually move your feet towards the front of the stability ball in order to make the movement a bit harder. These baby steps will help you properly ease in to the movement. This Incremental Progress is essential also in working up to strengthening your shoulders for the Crane. One great movement with tons of benefits! Here is a video of the movement.
As you progress with this movement gradually move it up one step by doing it with only one leg. Tuck one leg up and in to your shoulder as much as possible while still keeping the proper position. With the other leg perform the movement and savor the pain. Or should I say flight? Keep working at it! See you on the mat. Return to Yoga-For-Men.com Home Page.
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