We begin with Forward Fold to move the feet to the front of the mat so we are better positioned for the core sequence and also to passively stretch the hamstrings. Then we move into Chair to get the bum closer to the floor.
Happy Baby comes next as a hip opener which makes the Crow pose that is to come more accessible. Core Crows follows, to strengthen the core and to establish a Crow shape in the body without having to levitate.
To further enliven the system as we continue to strengthen the core, we move into Low Boat! Low boat also provides great preparation for Headstand. When teaching the transition from Core Crows to Low Boat, I recommend beginning with the legs extended skyward and instructing your students to “feel that the spine below the navel is grounded. Then only lower the legs to the degree in which the spine can remain grounded. The height of the legs will be different for everyone depending on structure and strength.”
After Low Boat we rock into Malasana for one final deep hip stretch before making our way into Crow. Following all that core work, your students will welcome a moment to pause in their Malasana as you explain Crow pose. Give your students permission to feel clumsy and encourage them to remain determined and patient as they work into Crow. Offer options for yogis of various levels (see video). Students who are not comfortable with attempting Crow may stay in Malasana or take Happy Baby or Child’s Pose.
(Note that in most yoga classes the core sequence does not include an arm balance but because we find flying to be great fun, Crow is included in the LWU sequence.)
No rest for the rad! In an effort to reduce the drama and chatter that can erupt after attempting an arm balance, we move straight into Chair pose. Then we flow through simple standing postures that, when paired with the breath, will help your students regain a sense of composure.
Finally we Vinyasa to clean the slate as we continue on with the class's rhythmic flow.