Crow Pose (Bakasana) isn’t just about strength. In this workshop, Rebecca Crenshaw helps you learn the anatomy, weight shift, leverage, and body mechanics behind Crow and its “friends,” Side Crow, and Eka Pada Koundinyasana I, with options for everyone from the Crow-curious to experienced arm balancers.
You’ll build these poses from the ground up, with lots of individual trouble-shooting, progressive drills and strategic props, and plenty of time for experimentation, curiosity, and play!
Crow can look like a pose that requires a magical combination of strength, flexibility, and bravery. But arm balances become much more approachable when you understand what is actually happening underneath them – the structure of bones, engagement of muscles, quality of breath, and even the mythology and story behind them!
In this two-hour workshop, we’ll explore the mechanics that makes Crow and these related arm balannces work:
- how to use your hands and wrists
- organize your shoulders
- create core compression
- shift your center of gravity
- work with rotation, and
- distribute effort through your whole body.
You’ll explore multiple ways into each pose—and there is absolutely no requirement that you lift both feet off the ground.
Never done Crow pose before? This workshop is perfect for you. You’ll learn how to practice the component parts of the pose so that you leave with something much more useful than “just keep trying.”
Already comfortable in Crow? Great! We’ll refine the details that can make the pose feel lighter and more sustainable, then use those same principles to move into Side Crow and its extended-leg variation.
Whatever your experience with arm balances, you’ll leave this workshop with
A clearer understanding of how arm balances actually work Specific tools for hands, wrists, shoulders, core, hips, and rotation
A better sense of weight shift and center of gravity
Progressive drills for Crow, Side Crow, and extended-leg Side Crow
Modifications and entry points for different bodies and experience levels
Ways to troubleshoot common sticking points
A repeatable practice you can continue using after the workshop
More confidence experimenting with arm balances—even when the full pose isn’t happening yet
The goal isn’t to collect poses. It’s to understand your body well enough to know how to work toward them.
Investment: $45
Early Bird by Sept 6: $40
BIPOC Community Rate: $35
(Members receive 20% off. Staff and LYTT students receive 50% off.)