A short introduction to welcome you to the academy and let you know what to expect in this series.

Today we will warm up the wrists and forearms, start building into scapula and arm strength and say hello to our core. With blocks we can educate the muscles of our arms, help to stabilise the elbows which will make it easier for weight bearing in all arm balances.

Here we take all the strength we’ve just built and bring it into crow pose. Crow is an amazing full body workout. It focuses on working your arm and core muscles, as well as strengthening your wrists, upper back, and legs. It’s great for staying concentrated and preparing other hand balancing exercises which we’ll explore later in the series.

Today we twist the spine, we ignite the fire of our core and play with twisting arm balance variations like side crow. We work some more fun strength conditioning drills and find lightness and power on our mat.

Are you ready for another variation of crow pose? Today we do one-legged flying crow. This pose has a reputation for being one of the hardest arm balances to get. It requires a tremendous amount of upper body strength and core because you’re perching one knee on one arm, instead of two knees on two arms. Negotiating your balance can be tricky.

In this class we play with eight angle pose, Astavkrasana. It’s basically like a human pretzel position. We will work it by getting into your hips and the rest of your body in all kinds of weird and wonderful positions.

Today we move into the hamstrings and continue developing the core strength needed to defy gravity and lift from the floor. This is another strong one, so work at your own pace.

Just when you thought your arms couldn’t get any stronger…they can, and they will. This one is more on the hips, hamstrings and inner groins. Get ready to fly on your arms.

Now we bring all the skill, strength, length and focus together in one place. Get ready to fly with again. This is what you have worked so hard for.