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From Zero to Crow Experience (Ultimate Crow/Bakasana Course)
001: Learn to Lift
Introduction (1:01)
Warm Up: Conditioning for Arm Balances
DOWNLOAD PDF on Hand Anatomy 101
Wrist Warm Up! (2:51)
Wrist Exercises pt. 2: More on the Mat! (4:27)
Shoulder Blades and Scapula Warm Up (4:27)
MUST WATCH FOR SHOULDER HEALTH (Long Tutorial) (19:23)
STUDENT EXAMPLE (0:51)
Plank and Forearm! (1:07)
Core & Back Muscles! (5:59)
Everything Lower Body pt. 1 (8:08)
Everything Lower Body pt. 2 (10:33)
During the Few Weeks: Learn to Fly: Crow 101
DOWNLOAD PDF and READ The Crow Series
What is Crow?
What will happen when you Practice? (0:41)
Crow Progression! (2:43)
Crow Progression Pt. 2 (2:05)
Final Progression + Crow (2:00)
Baby Crow!
Baby Crow! (6:05)
Two Months Later: Intermediate Bakasana: Twisting into Side Crow Pose
What's Side Crow?
Side Crow! (3:25)
Pt.2: Side Crow to Fallen Angel Pose! (5:10)
A Few Months to a Year: Strength Builder Arm Balances
DOWNLOAD PDF and READ on Lolasana and Crane
Lolasana! Strength Builder (4:42)
Crane! (4:31)
FINAL Crow: One Legged/Flying Crow Pose (3:37)
Alternating Flying Crow (Short Tutorial) (0:56)
HAND MODIFICATION for Flying Crow: THE AIR-BABY (6:41)
102: Intermediate/Adv. Arm Balances
What to Expect Next? (2:17)
Flying Splits/Hurdlers Pose (6:58)
Hurdlers Pt.2 (Enter from Lizard Lunge) (3:06)
BONUS CONTENT!!!
READING RESOURCES to help for Arm Balances
LAST BONUS: HANDSTAND STARTER GUIDE Sample
MORE HAND AND SHOULDER TECHNIQUES Before doing Skill Work!!! (8:47)
Handstands: Pike on the Wall (2:15)
Handstands: Kicking Up to Handstand (4:41)
COMBO FOR CHALLENGERS
FLYING CROW-HANDSTAND Kicking up! (2:05)
CRANE- HANDSTAND Tips and Progressions Tutorial (Outdoors) (8:11)
D-C-H-H (Long Tutorial) (12:53)
Downdog Crow Headstand- Handstand (Short Tutorial) (3:08)
What to Expect Next?
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