This is Verena, a teacher at WHY in Yaletown since June 2009.  Verena has such a strong and beautiful yoga practice, it's only natural she became a teacher!  We are lucky enough to have Verena back after she spent almost 2 months getting her teacher training.  You have seen her work reception, and now you can catch her teaching Hot, Flow and Yin class!  You may even get a glimpse of her amazing Bakasana - Crow pose, where she breaks up into headstand like it's as easy as breathing.  Click on the link that will take your Crow pose up a notch! 

Verena

How to get into Crow Pose - Bakasana

There are a few ways to get into this pose. Let's look at a way that closely resembles the way we got into the Quad Squat or Frog Pose. If you remember from the article, 'Quad Squat Cues', we started off in the Prayer Squat. Remember to place your feet about three fist widths apart. This will help with the transition into Crow Pose.

Next, place your hands out in front of you on the floor turning them slightly inwards. Now pull your knees outwards. Think of bringing your heels together yet keep them separated by a width of three fists. By swinging your heels towards each other your knees will automatically go outwards.

Bend your elbows so that they are flared out to the side. We will use this position to place our knees up on our elbows. At this point your toes should still be in contact with the floor.

Next, it is time to work on finding our balance. Place your gaze about 2 to 3 feet in front of you. Using your toes as springs, shift and rock your weight forward and up upon your upper arms. A hint for beginners is to have your knees closer to your elbows rather than the shoulders when placing your knees on your upper arm.

At first it will feel as if you are leaning too far forward, however, you are probably not leaning far enough. Once you feel comfortable with your knees on your arms and leaning forward, raise your toes. Don't try and raise your legs. This will force your rear end up and send you head first into the floor! Not fun. By keeping your gaze forward you will keep from tucking your head and thus your head will act as a counter balance and keep you in the Crow. If you are worried about hitting your head on the floor you can place a folded yoga mat or even a pillow on the ground to help catch you if you fall forward.

Once you have raised your toes off of the floor you are in Crow! Simple as that. You will find that this pose is more about balance than strength. Once you find your center point of balance and overcome the fear of leaning forward you will realize that the Crow Pose is way easier than it looks.

Work on gradually getting your fingers facing forward and compacting your rear end down while bringing your heels up to your rear. Think of creating a flat 'table' with your back and remember not to tuck your head.
So, to recap;

1. Start in Prayer Pose

2. Place your hands on the floor with palms turned slightly inwards.

3. Bend your arms and flare your elbows outwards.

4. Rest your knees against your arms while keeping your toes on the ground.

5. Set your gaze about 2 to 3 feet in front of you. Don't tuck your head!

6. Rock yourself forward and raise your toes up off of the floor.

7. Hold and savor your flight of the Crow!
In the next yoga-for-men.com article we will keep it in the bird family and learn to soar with the Crane.

See you on the mat! 

Heather has been teaching at Westcoast Hot Yoga for two years and has been practicing hot yoga since 2004.  Mid-way through a particularly cold Toronto winter, Heather found an oasis in the heated room and was hooked ever since. Always into trying new sports and activities, she continues to be amazed at how yoga has improved her body, strength and most of all her state of mind.  

Heather has been lucky to practice with amazing fellow students and teachers both in Toronto and Vancouver who are always inspiring her to work harder, take it easier, dare to try new postures and revisit old ones.

Camel Pose – Ustrasana

This deep back-bending posture is placed close to the end of the hot series because it’s so intense.  By the time you get to camel pose, you’re about 75 minutes into a 90-minute class and have prepared the spine with smaller backbends, like standing bow (Dandayamana Dhanurasana). Your spine is ready to go, but sometimes it’s revving up the mind that’s the hardest part.  The key to a successful camel pose is to breathe, take your time and try your best to do both sets of the posture.

    * To begin, come up on the knees (hip-width apart) and place your hands on your lower back, just above your tailbone.  Roll your shoulders back and hug your upper spine with your shoulder blades – this opens the chest.  Tuck your tailbone under and pull your lower belly in  - this protects your lower back.

    * Take a deep breath and imagine your heart reaching towards the ceiling as you drop your head back, relaxing your neck.  With your hands still on your lower back, and your eyes open, look at the wall behind you.  If you can see about halfway down the wall, you can reach down and pinch your heels.

At this point, it’s very important to be sure that your hips are still above your knees.  If you’ve started to lean back, then replace your hands on your lower back to keep your hips right above your knees.

    * Now be still and breathe.  Often times this posture psyches us out since it’s normal to feel dizzy, nauseous or emotional – try allowing these feelings to just happen without reacting, which means, try to stay in the pose.  Focus instead on your breath and your alignment and remember you’re not here forever, not even for a minute!
    * Remember to lift the heart and squeeze the shoulder-blades together on your inhales and on your exhales tuck the tailbone and push the hips further forward.

    * To come out of the posture, slowly place your hands back on your lower back and support yourself on the way up, turn around any lie down right away to ease any dizzy or nauseous feelings.

I find it helpful to focus on the stretch I’m feeling along my front body (hip flexors, core and chest) instead of how much of a bend I can get in my spine – sometimes to go further in a posture, you just need to change your perspective!