I really love arm balances because they require so much presence, focus and courage. So this video is a continuation of the Side Crow series. Once you have mastered your Side Crow and the extended variations, you can practice putting it right into your vinyasa flow practice.

1. Warm up with some Sun Salutations and twists at the very least

2. Practice moving from Crow to Chaturanga

3. Practice Side Crow and extended variation 1 & 2

4. If you want a safety net, place a pillow in front of your face

5. Just go for it! I recommend starting with the scissors version of Side Crow, and don't forget to squeeze your elbows against the sides of your body for a solid Chaturanga.

If your Side Crow variations are strong and you can effortlessly float from a regular Crow to Chaturanga, but you are having significant problems floating into Chaturanga, begin with the foundational Side Crow pose.

1. From Side Crow/Parsva Bakasana keep the knees bent

2. Lift from your core and keep the core engaged to protect your spine!

3. Keep your focus slightly out in front of you, not straight down or where your feet will land

4. Send energy exploding out through your legs, squeeze your elbows in and land lightly in chaturanga

5. Smile... you did it!