Why I like this pose?
What I like about this pose is that 1) your are balancing at just 1-2 inches away from the floor – there is neither fear nor consequence of falling, 2) you don’t need to use your wrist here, which prevents wrist injuries due to repetitive stress or excessive loading of weight on your wrist joint. I like it because it was also the first arm balance I was able to take a flight:)
Prep for it
Warm-up is super important. Make sure you do couple rounds of cat-cow to warm up your spine. A few rounds of Surya Namaskara A would be helpful to energize the full body too.
Bring on the drilling!
This pose helps to engage your core, strengthen your shoulder.
Dolphin & dolphin push-ups
- Start in downward facing dog, inhale reaching the hips up.
- Exhale, flex one elbow bringing the forearm to the mat, then flex the other elbow bringing the forearm to the mat.
- Forearms are parallel to each other.
- Inhale, move your torso forward so that your face comes over your hands. Both elbows should be nicely lined up under the shoulders.
- Continue to lift the hips up while heels reach down.
- Engage the shoulder blades and gaze back toward feet
- From Dolphin pose, solidify your shoulders.
- Inhale, look forward and lift the heels
- As you exhale, lower your chin toward the earth in between your hands. Shifting your shoulders beyond your elbows.
Getting into it
Starting in malasana with the knees wide with the arms stretched forward.
Turn your gaze forward and plant your forearms to the earth.
Begin to plug the knees into the back of the arms as high as you can get them.
Inhale, begin to lean forward. Shifting into dolphin push-up position.
As you exhale, engage your core and draw the heels in towards the hips, one at a times. Pointing the toes.
- Squeeze the knees into your upper arms.
- Squeeze your elbows in like you would in a Low Plank (Chaturanga Dandasana), staying very active in your arms and not letting your elbows come beyond parallel.
- Think heels to butt, and really lift up through the legs.
- Draw your abdominal wall in and up to help support the weight of the body in the arm balance.
- Shift more weight forward than you think is necessary, and feel the weight in forearms, palms, and fingertips.
- Envision the whole body engaging and lifting up. Nothing should be loose or disengaged here. Use your hip flexors, core to bring your body as tightly together as possible.
- Baby Crow Pose might be deceptively harder than crow pose because your center of gravity is so close to the floor. This pose will build your shoulder and core strength, which will be essential in your Pincha Mayurasana practice in the future.