The steps in order
Version shown: YogaVacation crow preparation: wrists, cat-cow, plank, boat, garland, squat on a block, crow attempts, counterposes
| # | Step | Breath | Side | Hold | Cues and options |
|---|---|---|---|---|---|
| 1 | Wrist warm-ups on hands and knees | Free breathing | 1 minute YogaVacation (suggested) | Transition: Circle the wrists; rock forward and back over flat hands; turn the fingers towards the knees and gently lean back. Easier option: Smaller range; fists. | |
| 2 | Cat-cow, emphasising the rounded cat Marjaryasana-Bitilasana | Free breathing | 6 rounds YogaVacation (suggested) | Transition: In cat, push the floor away and round the upper back: the crow shape. | |
| 3 | Plank | Free breathing | 5 breaths, twice YogaVacation (suggested) | Transition: Step back to plank, shoulders over wrists. Easier option: Knees down. | |
| 4 | Plank knee-to-elbow taps | Exhale | Each side | 5 each side YogaVacation (suggested) | Transition: Exhale, draw the right knee to the back of the right upper arm, round the back; inhale back. Then left. Easier option: Knee towards the chest only. |
| 5 | Downward dog Adho Mukha Śvānāsana | Free breathing | 5 breaths YogaVacation (suggested) | Transition: Lift the hips; rest the wrists. Easier option: Child pose. | |
| 6 | Boat (or half boat) Paripūrṇa Nāvāsana | Free breathing | 5 breaths, twice YogaVacation (suggested) | Transition: Sit, lean back, lift the shins. Easier option: Hands behind the thighs; feet on the floor. | |
| 7 | Garland (deep squat) Mālāsana | Free breathing | 5-8 breaths YogaVacation (suggested) | Transition: Feet a little wider than the hips, sink down, elbows inside the knees. Easier option: Rolled blanket under the heels; sit on a block. | |
| 8 | Squat on a block, hands down, lean forward | Free breathing | 5 breaths YogaVacation (suggested) | Transition: Stand on a block, hands flat shoulder-width on the mat, knees wide against the upper arms, elbows bent; lean forward until the weight is in the hands. Easier option: Stay here instead of lifting. | |
| 9 | Crow, one foot then the other Kākāsana | Free breathing | Each side | 2-3 breaths per foot YogaVacation (suggested) | Transition: From the block, lift one foot, lower it, then the other. Easier option: Cushion in front of the face. |
| 10 | Crow (both feet lifted) Kākāsana | Free breathing | 3-5 breaths, up to 3 attempts YogaVacation (suggested) | Transition: Gaze forward, round the back, lift both feet; come down with control. Easier option: Stay with one foot lifted. | |
| 11 | Child pose between attempts Bālāsana | Free breathing | 5 breaths YogaVacation (suggested) | Transition: Rest the wrists and the head. | |
| 12 | Wrist stretches (palms up, fingers towards the knees) | Free breathing | 5 breaths YogaVacation (suggested) | Transition: Counterpose for the wrists. | |
| 13 | Rest Śavāsana | Free breathing | 2 minutes YogaVacation (suggested) | Transition: Lie down. |
