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Peak pose flow

Crow Pose

Arm balance · 75 steps · about 22 min

Core work, knee to nose and deep squats to find the shape, then three tries at Crow.

Play this flow

It opens in Flow Sequencer on the first pose: press play, and a voice calls each move and counts your breaths. You can change anything in it first.

The sequence

  1. Begin hereEasy Seat8 breaths
  2. Come onto hands and kneesTabletop2 breaths
  3. Inhale, drop the bellyCow1 breath
  4. Exhale, round into catCat1 breath
  5. Inhale, arch into cowCow1 breath
  6. Exhale, round into catCat1 breath
  7. Inhale, arch into cowCow1 breath
  8. Exhale, round into catCat1 breath
  9. Return to neutralTabletop1 breath
  10. Tuck toes, lift hipsDownward-Facing Dog5 breaths
  11. Shift forward to plankPlank5 breaths
  12. Roll onto right hand, stack feetSide PlankRight5 breaths
  13. Roll back to plankPlank2 breaths
  14. Roll onto left hand, stack feetSide PlankLeft5 breaths
  15. Roll back to plankPlank2 breaths
  16. Draw the right knee toward the noseKnee to NoseRight3 breaths
  17. Step the foot back to plankPlank1 breath
  18. Draw the left knee toward the noseKnee to NoseLeft3 breaths
  19. Step the foot back to plankPlank1 breath
  20. Lower knees, sink backChild's Pose6 breaths
  21. Tuck toes, lift into down dogDownward-Facing Dog2 breaths
  22. Shift forward to plankPlank2 breaths
  23. Lower onto the forearms one at a timeForearm Plank8 breaths
  24. Press up onto the handsPlank1 breath
  25. Lift hips to down dogDownward-Facing Dog3 breaths
  26. Walk to top of matStanding Forward Fold3 breaths
  27. Roll up to standingMountain3 breaths
  28. Inhale, sweep arms upUpward Salute1 breath
  29. Swan dive forwardStanding Forward Fold1 breath
  30. Inhale, lengthen halfwayHalfway Lift1 breath
  31. Plant hands, jump back to chaturangaChaturanga1 breath
  32. Roll over toes, lift chestUpward-Facing Dog1 breath
  33. Roll over toes, lift hips backDownward-Facing Dog5 breaths
  34. Jump to top of matStanding Forward Fold1 breath
  35. Inhale, lengthen halfwayHalfway Lift1 breath
  36. Exhale, foldStanding Forward Fold1 breath
  37. Rise all the way up, arms upUpward Salute1 breath
  38. Hands to heartMountain2 breaths
  39. Inhale, sweep arms upUpward Salute1 breath
  40. Swan dive forwardStanding Forward Fold1 breath
  41. Inhale, lengthen halfwayHalfway Lift1 breath
  42. Plant hands, jump back to chaturangaChaturanga1 breath
  43. Roll over toes, lift chestUpward-Facing Dog1 breath
  44. Roll over toes, lift hips backDownward-Facing Dog5 breaths
  45. Jump to top of matStanding Forward Fold1 breath
  46. Inhale, lengthen halfwayHalfway Lift1 breath
  47. Exhale, foldStanding Forward Fold1 breath
  48. Rise all the way up, arms upUpward Salute1 breath
  49. Hands to heartMountain2 breaths
  50. Bend knees, sit back, arms upChair4 breaths
  51. Hands to heart, twist to the rightTwisted ChairRight4 breaths
  52. Through center, twist to the leftTwisted ChairLeft4 breaths
  53. Unwind to centerChair2 breaths
  54. Fold forwardStanding Forward Fold2 breaths
  55. Bend knees, squat lowGarland5 breaths
  56. Hands down, knees to upper arms, liftCrow3 breaths
  57. Lower feet downGarland2 breaths
  58. Hands down, knees to upper arms, liftCrow5 breaths
  59. Jump back to chaturangaChaturanga1 breath
  60. Roll over toes, lift chestUpward-Facing Dog1 breath
  61. Roll over toes, lift hips backDownward-Facing Dog3 breaths
  62. Walk feet to hands, squat lowGarland3 breaths
  63. Hands down, knees to upper arms, liftCrow5 breaths
  64. Jump back to chaturangaChaturanga1 breath
  65. Roll over toes, lift chestUpward-Facing Dog1 breath
  66. Roll over toes, lift hips backDownward-Facing Dog5 breaths
  67. Lower knees, sink backChild's Pose8 breaths
  68. Come onto hands and kneesTabletop2 breaths
  69. Swing legs through to sitEasy Seat2 breaths
  70. Lower down onto your backCorpse Pose2 breaths
  71. Hug knees into chestKnees to Chest4 breaths
  72. Drop knees to the rightSupine TwistRight8 breaths
  73. Knees through center, drop to the leftSupine TwistLeft8 breaths
  74. Bring knees back to centerKnees to Chest3 breaths
  75. Release legs longCorpse Pose25 breaths

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