Flight Plan - Flying crow

Flight Plan is a five-class series designed to take you from grounded curiosity to confident lift-off in One-Legged Crow. This pose isn’t about brute strength, it’s about clear load pathways, spinal rounding, hip compression, and nervous system trust. You’ll strengthen your wrists, coordinate your core, and learn how to balance compression with levity. Through progressive drills, targeted isometrics, and strategic loading, this series helps you map the mechanics of flight, one joint, one cue, one shift of weight at a time. Whether you’re still building your two-legged crow or ready to explore its one-legged evolution, this programme offers the neuromechanical steps to get you there without force or fear.

Lessons

Work through them in order.

Lesson 1Where I Land
Video8 min
We begin close to the ground, building trust in our contact points, especially the hands. Through focused sensory drills, we wake up the wrists, fingers, and palms. You’ll explore the shape of crow pose while lying on your back to remove load and add clarity, then build core strength and experiment with crow hops. This is where your balance story begins, quiet, grounded, and strong.
Lesson 2The Shape Beneath
Video9 min
We begin close to the ground, building trust in our contact points, especially the hands. Through focused sensory drills, we wake up the wrists, fingers, and palms. You’ll explore the shape of crow pose while lying on your back to remove load and add clarity, then build core strength and experiment with crow hops. This is where your balance story begins, quiet, grounded, and strong.
Lesson 3Gather Close
Video9 min
This class explores what holds us up when we lift—especially the spine and shoulder girdle. You'll investigate the subtle power of scapular protraction, spinal flexion, and lower core connection. We use loaded isometrics, playful rolls, and dynamic drills to build the internal scaffolding that helps crow (and eventually one-legged crow) fly.
Lesson 4One Side Knows
Video9 min
Here, we train the body to fold deeply inward, compressing toward centre with strength and clarity. Through sitting and folding drills, we awaken deep hip flexors and refine how our limbs draw toward the core. This is the "gather" before the flight: pulling in, connecting, and preparing to extend with confidence.
Lesson 5Lifting The Self
Video13 min
As we progress in our one-legged crow, we begin to explore weaving techniques; how to load asymmetrically, shift weight into one side, and manage effort without over-correcting. This class trains unilateral strength and nervous system responsiveness, setting the stage for one-leg lifts in crow and beyond.