hi I’m Veronica watchmojo.com and today our fitness guru at Nick Robinson is
our fitness guru at Nick Robinson is
our fitness guru at Nick Robinson is showing us the foundation to yoga
showing us the foundation to yoga
showing us the foundation to yoga inversions the crow pose so today we’re
inversions the crow pose so today we’re
inversions the crow pose so today we’re going to learn the art of mastering some
going to learn the art of mastering some
going to learn the art of mastering some basic yoga inversions the basic
basic yoga inversions the basic
basic yoga inversions the basic inversion we’re going to learn is crow
inversion we’re going to learn is crow
inversion we’re going to learn is crow I’m going to teach Veronica how to move
I’m going to teach Veronica how to move
I’m going to teach Veronica how to move from frog and to crow and back out again
from frog and to crow and back out again
from frog and to crow and back out again and the reason we like to do inversions
and the reason we like to do inversions
and the reason we like to do inversions like crow is that each one of these
like crow is that each one of these
like crow is that each one of these inversions as you move from one to the
inversions as you move from one to the
inversions as you move from one to the next will allow you to work different
next will allow you to work different
next will allow you to work different parts of your body open strengthen align
parts of your body open strengthen align
parts of your body open strengthen align and work on some emotional needs you may
and work on some emotional needs you may
and work on some emotional needs you may have
have
have and of course bring you back to a place
and of course bring you back to a place
and of course bring you back to a place of deep connection all right so now I’m
of deep connection all right so now I’m
of deep connection all right so now I’m going to show Annika how to do right now
going to show Annika how to do right now
going to show Annika how to do right now the crow is a really important basic
the crow is a really important basic
the crow is a really important basic posture from the lessons we learn in
posture from the lessons we learn in
posture from the lessons we learn in crow we’re going to learn how to do a
crow we’re going to learn how to do a
crow we’re going to learn how to do a lot of other inversions it’s going to
lot of other inversions it’s going to
lot of other inversions it’s going to teach us how to balance how to lose our
teach us how to balance how to lose our
teach us how to balance how to lose our fear of going upside down and it’s going
fear of going upside down and it’s going
fear of going upside down and it’s going to teach us how to incorporate the use
to teach us how to incorporate the use
to teach us how to incorporate the use of your shoulder girdle and your belly
of your shoulder girdle and your belly
of your shoulder girdle and your belly in order to have a good kinetic chain
in order to have a good kinetic chain
in order to have a good kinetic chain that you can use to stack properly and
that you can use to stack properly and
that you can use to stack properly and develop good architecture through the
develop good architecture through the
develop good architecture through the body so we’re going to start first not
body so we’re going to start first not
body so we’re going to start first not directly in crow but in frog so come
directly in crow but in frog so come
directly in crow but in frog so come down into frog a frog is also a hip
down into frog a frog is also a hip
down into frog a frog is also a hip opener in fact what you may not know is
opener in fact what you may not know is
opener in fact what you may not know is that frog is actually crow but standing
that frog is actually crow but standing
that frog is actually crow but standing up so you’re going to take you’re going
up so you’re going to take you’re going
up so you’re going to take you’re going to let your hips drop and I want you to
to let your hips drop and I want you to
to let your hips drop and I want you to press the outside of your arm powerfully
press the outside of your arm powerfully
press the outside of your arm powerfully into your inside of your thigh and I
into your inside of your thigh and I
into your inside of your thigh and I want you to open your shoulder and drop
want you to open your shoulder and drop
want you to open your shoulder and drop your shoulder blades down into your back
your shoulder blades down into your back
your shoulder blades down into your back and energize to the count of your
and energize to the count of your
and energize to the count of your then you’re going to allow your hands to
then you’re going to allow your hands to
then you’re going to allow your hands to swing out so that they’re a 90 degree
swing out so that they’re a 90 degree
swing out so that they’re a 90 degree angle from the wrist to the elbow and
angle from the wrist to the elbow and
angle from the wrist to the elbow and you’re going to place your fingers open
you’re going to place your fingers open
you’re going to place your fingers open energized on the floor and now you’re
energized on the floor and now you’re
energized on the floor and now you’re going to slowly allow yourself to come
going to slowly allow yourself to come
going to slowly allow yourself to come forward I want you to put your head on
forward I want you to put your head on
forward I want you to put your head on the block now I’m teaching Veronica how
the block now I’m teaching Veronica how
the block now I’m teaching Veronica how did you grow from the opposite way you
did you grow from the opposite way you
did you grow from the opposite way you usually see this so I’m going to have
usually see this so I’m going to have
usually see this so I’m going to have her take her hips down and try to
her take her hips down and try to
her take her hips down and try to balance in the middle and she can go
balance in the middle and she can go
balance in the middle and she can go back and forth like this from her head
back and forth like this from her head
back and forth like this from her head to her toes her toes to her head until
to her toes her toes to her head until
to her toes her toes to her head until she becomes aware of where her Center is
she becomes aware of where her Center is
she becomes aware of where her Center is now once we’ve mastered finding our
now once we’ve mastered finding our
now once we’ve mastered finding our Center in the middle we’re now going to
Center in the middle we’re now going to
Center in the middle we’re now going to learn how to powerfully drop the hips
learn how to powerfully drop the hips
learn how to powerfully drop the hips down because it’s a hip opener and then
down because it’s a hip opener and then
down because it’s a hip opener and then we’re going to engage the core by
we’re going to engage the core by
we’re going to engage the core by pressing up through the shoulder girdle
pressing up through the shoulder girdle
pressing up through the shoulder girdle and through the belly first we’re going
and through the belly first we’re going
and through the belly first we’re going to start in Croke good proper alignment
to start in Croke good proper alignment
to start in Croke good proper alignment hands on the ground good I’m going to
hands on the ground good I’m going to
hands on the ground good I’m going to ask Veronica to come forward and balance
ask Veronica to come forward and balance
ask Veronica to come forward and balance for just a moment in her crow and allow
for just a moment in her crow and allow
for just a moment in her crow and allow her hips to sink down good now from here
her hips to sink down good now from here
her hips to sink down good now from here I’m going to ask her to press up into my
I’m going to ask her to press up into my
I’m going to ask her to press up into my hand beautiful rounding out the shoulder
hand beautiful rounding out the shoulder
hand beautiful rounding out the shoulder girdle and engaging the belly now that
girdle and engaging the belly now that
girdle and engaging the belly now that system that kinetic chain through the
system that kinetic chain through the
system that kinetic chain through the shoulder girdle in the belly is what
shoulder girdle in the belly is what
shoulder girdle in the belly is what we’re going to use for all of our other
we’re going to use for all of our other
we’re going to use for all of our other inversions good job so Veronica that was
inversions good job so Veronica that was
inversions good job so Veronica that was really great and so as you saw from what
really great and so as you saw from what
really great and so as you saw from what we did with Veronica’s there’s some very
we did with Veronica’s there’s some very
we did with Veronica’s there’s some very specific benefits to learning how to do
specific benefits to learning how to do
specific benefits to learning how to do crow the first one that physical benefit
crow the first one that physical benefit
crow the first one that physical benefit is it allows you to really get into a
is it allows you to really get into a
is it allows you to really get into a good hip opener most North Americans
good hip opener most North Americans
good hip opener most North Americans have extremely tight hips
have extremely tight hips
have extremely tight hips if you’ve ever done even a single yoga
if you’ve ever done even a single yoga
if you’ve ever done even a single yoga class and you’re usually a runner or you
class and you’re usually a runner or you
class and you’re usually a runner or you work out in a gym you probably need to
work out in a gym you probably need to
work out in a gym you probably need to be doing frog everyday to get back into
be doing frog everyday to get back into
be doing frog everyday to get back into that natural posture position and
that natural posture position and
that natural posture position and openness of the body that tribal
openness of the body that tribal
openness of the body that tribal cultures should develop we are after all
cultures should develop we are after all
cultures should develop we are after all primates now the second benefit is that
primates now the second benefit is that
primates now the second benefit is that of course if you’re moving in and out of
of course if you’re moving in and out of
of course if you’re moving in and out of an inversion you’re learning to fight
an inversion you’re learning to fight
an inversion you’re learning to fight your own sense of fear of falling when
your own sense of fear of falling when
your own sense of fear of falling when you fight your fear you learn to trust
you fight your fear you learn to trust
you fight your fear you learn to trust yourself and you learn to bring that
yourself and you learn to bring that
yourself and you learn to bring that fearlessness into all other aspects of
fearlessness into all other aspects of
fearlessness into all other aspects of your life
your life
your life when you trust yourself and then of
when you trust yourself and then of
when you trust yourself and then of course spiritually when you’re so
course spiritually when you’re so
course spiritually when you’re so connected to yourself in the moment it’s
connected to yourself in the moment it’s
connected to yourself in the moment it’s a really incredibly well connected place
a really incredibly well connected place
a really incredibly well connected place to be and that of course you bring into
to be and that of course you bring into
to be and that of course you bring into all the rest of your life thank you so
all the rest of your life thank you so
all the rest of your life thank you so much thank you namaste
”
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