Name: Playbook - Jenny MacKenzie - Crow Circuit
Uploaded: 2021-01-18T11:48:48.681Z
Duration: 40 min
Description: Crow Circuit

Super fun circuit style workout designed to help you practice, develop and work your crow (and body!)

Sun Salutation A with Breath Cues

Find Supine Crow Crunch position. Find a seat, roll gently on to your back, place your arms straight out in front of you. Engage core and tuck tailbone to bring your knees to your triceps. Crunch.
One legged- alternate straightening each leg and bringing it back into a crunch.

Supine Crow Crunch

Place palms flat on mat, press into palms and finger tips. Shift weight and balance forward. Engage core and practice lifting the toes one at a time.

Alternating Crow Toe Lifts

Wrist stretch/massage. Sit back, fingers face back of mat, palms planted. Rock back and forth gently so that you feel a gentle pull on your wrists.

Turn palms up, repeat.

Wrist stretch

Crow Crane Transition
Crow PU

Plant hands firmly on mat, knees high on triceps. Lean forward, transfer weight forward, find crow, hold 1-2sec. Let your weight shift back, plant feet. Repeat.

Crow Lean-Ins

Circle right wrist with left middle finger and thumb. Lift right wrist upwards until you feel a gentle pull. Bend at the wrist and allow your left fingers to gently massage the right wrist.

Switch sides. Repeat

Wrist massage

From down dog, bring Right knee to tricep, chatarunga (tricep PU) with knee resting on the “shelf” your chatarunga arms make. Replace Right toes back to right. Inhale up dog. Exhale down dog. Switch sides.

Knee to elbow, 1 legged vinyasa (Alternating Leg)

Find crow and lean forward in a controlled manner until your head reaches the mat.

Crow to Headstand

Sun sal a, but with a 1 legged crow snuck in! Twice! On the way back and on the way up ❤️

1 legged crow vinyasa/sun sal (L)

1 legged crow vinyasa (R)

Sun sal (or vinyasa) with a 1 legged crow thrown in. Twice!

Crow Circuit

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