Crow Pose

About This Class

This abbreviated but well-rounded flow from Byron de Marsé targets the full body with a clear arc toward Crow Pose (Bakasana) and its variation, Side Crow. The class opens gently with Child's Pose, Spinal Balance, and Cat-Cow to warm the spine, then builds heat through Downward Facing Dog, Plank, and Chaturanga sequences. Mid-class standing work includes Crescent Pose, Warrior Two, Reverse Warrior, and a bound shoulder stretch, developing both strength and mobility. The instructor repeatedly cues precision over perfection, breath awareness, and the value of modifications — making the class accessible while still challenging. The climax is a guided approach to Crow Pose from Chair Pose on tiptoes, with Side Crow offered as an additional option via Prayer Twist. The class closes with a Yogi Squat, a seated forward fold, supine twists, and a brief Savasana, leaving practitioners grounded and restored. Backbend progressions (Cobra, locust-style floor work) and knee-to-nose core transitions thread throughout, making this a smart, efficient practice for days when time is limited.