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Principles of Movement
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Week One: Elementary Balance
Lesson 1: Balancing Technique and Hands Position8 Topics-
Course introduction: "What is it? Who is it for? How will it benefit you?"
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Warmup with wrists and shoulders focus
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Wrist strength and conditioning
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Crow pose: Why it’s helpful and necessary; Basic variation and exercises to achieve
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Intermediate variations; Advanced variations
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Transition to one side; Flying crow pose
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Core and shoulders conditioning
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Cool down; Wrist self massage
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Course introduction: "What is it? Who is it for? How will it benefit you?"
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Lesson 2: Tightening Core and Lower Body in Balances8 Topics
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Warm up with core and neck focus
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Hollow (straight line spine) body exercises; Headstand technique
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Two types of hands positions; Ways to get to headstand
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Different legs positions and core cooperation; Transitions
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Change hands positions as a tightening conditioning
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Transition to and from crow pose
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Whole body conditioning
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Cool down; Neck self massage
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Warm up with core and neck focus
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Week Two: StrengthLesson 3: Engaging Multiple Muscles Simultaneously8 Topics
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Lesson 4: Lower Back Strength and Glutes Tightening8 Topics
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Week Three: Back FlexibilityLesson 5: Active Back Flexibility8 Topics
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Lesson 6: Side Crunch Flexibility8 Topics
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Week Four: Intermediate BalanceLesson 7: Techniques for Forearm Balance8 Topics
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Warm up with tightening whole body focus
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Strong and flexible shoulders exercises
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Tightening core conditioning
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Basic (symmetrical) forearm balance
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Different legs/body position
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Advanced (asymmetrical) forearm balance
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Transition between basic/advanced positions as tightening conditioning
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Cool down; Body relax light stretching
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Warm up with tightening whole body focus
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Lesson 8: Handstand Balance8 Topics
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Week Five: Basic Dynamic MovesLesson 9: Right Tuck and Basic Dynamic techniques8 Topics
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Lesson 10: Combining Static and Dynamic Tricks8 Topics
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Week Six: Intermediate Dynamic TricksLesson 11: Cartwheel Technique8 Topics
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Lesson 12: Walkover Technique8 Topics
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ExtrasTraining Advice
Lesson 1,
Topic 5
In Progress
I tried the last variation with the knees on the inside and super hard. Felt like I needed to use my core a lot to try to get my feet off the ground. Any recommendations to work on this more?
Yes, you are right, it’s a lot of core! And thank you for your question! Just now I figured out I forgot to give one of my favorite conditioning for this???? So, in this position put your feet (ideally on arches with pointed toes) on a yoga blocks and try to raise one foot in a time.
I can not for the life of me get this crow pose down. I barely got my foot one inch off the ground before losing my balance. When trying one foot at a time. I tried both feet and nearly suceeded before I lost my balence and almost fell forward.
Do you have a yoga blocks? They really help to focus on core and wrist engagement and less worried about shoulder strength and balance. And the half second while going down on your feet is really matter! It’s what I cool exercising. Attempting to get a move counts as doing a move.
Mari, what do you do if you accidentally pull a muscle? Is there any tips to speed up recovery?
Hi! Sorry to hear( First 2 day ONLY cold to reduce the information. Do not put any hot cream or something. First 4-6 hours every 30-40 minutes ice pack for 1-2 minutes. Then 2 times daily for up to 5 minutes and completely rest until pain not sharp and active. Then I always recommend starting do very easy exercises. What muscle do you pull?
Inflammation, sorry ????
WOW WOW WOW! I’ve never actually attempted to try a crow pose in the last 20 years. Couldn’t do it on the last video but can hold for 4 seconds with my knees on my elbow! I need a lot more practice but I feel successful ❤
Wow. The last type of crow pose with the knees inside the arms is so cool. I have not seen that before. I am a yoga instructor. So far I’m really liking her expertise and explanations. I’m very impressed. I also can’t do this variation yet. I will practice!
Mari…how do I build the strength to do the crow pose with knees inside of my arms other than the easier crow poses?
lol i think i like the 2nd version with the muscle. i can hold for i seconds woop woop lol.. i definetly need to practise the crow more. i was always afraid of hurting my wrists.
I was able to hold for 2 seconds using the second option (elbows on bicep). Definitely felt the unnerving wiggle of my arm muscle as you said, but it felt the most secure for me as I’m very out of shape these days – I found the middle option to be what my body naturally shifted to so I went with it.
I’m so in love with the way you teach; showing all the options, not just your most preferred. That’s very rare, and I think it’s so crucial for learners to really get to know their own body and develop their own selves the best way for them rather than trying to force a way that doesn’t feel quite right for each individual. Thank you, Mari!
ha ha its kindda difficult!! i dont know how to do it!! maybe a little more help on how to balance
Wow I need to practice more. It seems It will be a long time before I get these down
Knees on elbows works for me
Hello! I find I am more horizontal however, you are leaving far forward and almost vertical! Any tips for how to get more vertical in the intermediate crow pose?
the last variation so hard Can’t even left foot on the ground any advice for it ?