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Season 2 - Episode 2

Crow to Handstand

5 min - Practice


Lydia leads us in a challenging quick practice of Surya Namaskars (Sun Salutations) with Bakasana (Crow Pose) variations, prepping us for Bakasana to Adho Mukha Vrksasana (Handstand).
What You'll Need: Mat, Strap

About This Video


Read Full Transcript

Hi, sun salutation with bacosno variations, crane pose. You'll need a strap, if possible, pre-rig your strap so that it self locks with your elbows so it'll go around above your elbows slightly shorter distance than your shoulders apart. So just like about there, strap around the bicep area. Okay, meet me at the top of the mat. Hands together, drop your heels, activate your breath. Exhale your hands down by your sides. Inhale, take your arms up. Exhale, fold forwards. Inhale, lengthen. Exhale, fold forwards. Inhale, come all the way up. Exhale your hands down by your sides. Inhale, the arms up. Exhale, fold forwards. Inhale, lengthen. Exhale, find downward dog. Inhale, plank pose. Exhale, chaturanga. Inhale, upward dog. Exhale, downward dog. Walk your hands to the back of the mat.

Spread your hands wide, elbows out to the side. Squeeze your inner elbows towards each other. Come high up onto your tiptoes. Walk your feet together. Widen your knees. Bend your elbows. Take your knees on the backs of your arms. Shift the weight forwards. Press into your fingertips. Maybe lift one leg up by pressing the knee into your tricep. Lift the other leg up, bakasana position. Exhale, let your feet come down. Hip distance feet, walk your hands forwards. Exhale, bend your knees. Step or hop towards the top of the mat. Inhale, lengthen. Exhale, fold. Come all the way up. Inhale, exhale. Inhale, the arms up. Exhale, fold forwards. Inhale, lengthen. Exhale, dog pose. Inhale, plank pose. Exhale, chaturanga. Upward dog. Downward dog. Hop your feet into a squat. Sink your heels down. Maybe you need to widen your toes out to the sides, opening your hips up to the sides.

And sink into your squat. Take your arms on the inside of your knees. Press your hands together. Widen your inner knees and breathe. Pubic bone and tailbone drop. Hands forward. Shift into your hands. Come high up onto your toes. Take the knees as far close to the armpits as you can. Shift the weight into your finger pads. Bring your legs up. Straighten your arms and ladybug your back. And then if it's possible, press your knees into your triceps and push back into chaturanga. Inhale, upward dog. Exhale, downward dog. From downward facing dog, we're gonna try to hop into bhakasana, bending your knees. And in midair, ladybug your upper back. Kind of broaden your kidneys. Exhale fully. Without breathing in, hop. Inhale here. Exhale, chaturanga. Inhale, upward dog. Exhale, downward dog. Step or hop to the top of the mat. Exhale. Inhale, come up. Exhale. Take your strap. So working with this variation, bhakasana to handstand. I know I have a ridiculous amount of strap here. Make sure the buckle is not on your skin. Like I said, pre-rig your strap like this. Place your hands down. Bring your knees as high up as you can and you want your bum to be as high as you can in this position. And then straighten your arms by leaning into the strap. And then the front ribs come into the body to create the upward movement.

And maybe you try to reverse it. Exhale fully. Inhale, come up. Exhale, release tension. Thank you.


Alie M
That was sick! (In the best way) awesome handstand! Love the strap.
Lydia Zamorano
Hi Alie! The strap is mega useful for learning trickery in hand balancing. Keep in touch and let me know how it goes! Lv!! Lydia
Cheryl F
Wow - amazing and so graceful - a beautiful goal for us all - net yet there.
Katarina V
love this! but how will i get there? any tips?
Lydia Zamorano
Hi Katarina! Some tips... If you can balance in a handstand, start to attempt lowering your legs into crow. See if you can puff your kidneys as you lower and gently suck your ribs down and in. Lower as slow as you can... this will help you find the actions of reversing the movement. Then from crow (use a strap if you have any funkiness going on in your shoulders) try strongly exhaling and puffing your kidneys and popping your knees up off your arms just for a few seconds. Notice what needs to engage to do this. Strengthen your arms as you attempt and push down into your finger tips. Hug your triceps into the upper arm bones. Abdominal work will also help this whole process. When my new yoga for athletes videos are up you can check in with the core pieces. Wrist releases afterwards will also be supportive to prevent injuries. Hope this helps. Happy adventuring with this. Keep in touch. Love. Lydia
Andrew S
Amazing strength and so graceful and precise. I'm totally motivated. I'm barely getting into position for the crow where my knees are just getting into the armpits and I just have enough strength to balance on my arms, shaking the whole time. Anyhow, a work in progress that I can't wait to practice.
Lydia Zamorano
Hi Andrew! Thanks for posting. I'm happy you'll find some joy in this process! Best!
Trudie B
I’ve never seen anyone float like you do!!!!! It’s mesmerising.
Bridgid M
Total Respect! Namaste

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