Separating the effort and position of a joint action can sometimes highlight better the different ways we can employ movements. This practice does that with shoulder flexion, which is one of the primary efforts of something like crow pose - which we have a little play with at the end. It's just a quick practice, so there are many other ways you could prepare for crow, but this should get you prepped enough. Blocks will be helpful.
Dissecting the work needed to prep for a strong side-plank, this practice will get the heat flowing in a reasonably brief 45 min exploration. A strap would be helpful here.
A mixture of the more challenging open-chain, and the more "sensational" closed-chain rotations of the spine. Take note of how these twists affect your breathing (and vice versa). No equipment needed for this practice.
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